Stir-Fry Vegetables and Roast Duck Breast
Nutritional values
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 243.7 μg | (406 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 196 μg | (65 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 138 mg | (145 %) | ||
| Potassium | 1,211 mg | (30 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 221 mg | |||
| Cholesterol | 48 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 1 Broccoli
- 6 shallots
- 600 grams Beets
- 1 handful Basil
- 4 Tbsps olive oil
- salt
- freshly ground peppers
- 2 pinches Ras el hanout (spice mixture)
- 1 small duck leg (about 150-170 grams or 6 ounces)
- 2 Tbsps Canola oil
Preparation steps
Preheat the oven to 210°C (approximately 400°F).
Rinse broccoli and cut into florets. Peel shallots and cut in half. Peel beets and cut into wedges. Rinse basil, shake dry and cut into strips. Heat olive oil in a nonstick pan and add beets and shallots. Cook for 15-20 minutes. Season with salt, pepper and Ras el Hanout.
In the meantime, rinse duck breasts, pat dry with paper towels and season with salt and pepper. Heat canola oil in an ovenproof skillet. Place duck, skin-side down, into skillet and cook until well browned. Flip breasts, place pan in oven and roast for 10-12 minutes.
During this time, boil broccoli in salted water, cover and cook for 5 minutes.
Todd basil into beet mixture. Plate beets, broccoli and duck breasts. Serve immediately.
