Meal Prep Recipe

Sweet and Sour Duck with Vegetables

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Sweet and Sour Duck with Vegetables
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Health Score:
7,0 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
518
calories
Calories

Healthy, because

Even smarter

Nutritional values

With plenty of magnesium and thiamine (vitamin B1), duck meat is a real stress killer, because both have a positive effect on our nerves. In addition, the meat is relatively low in fat, but rich in protein.

Serve with the duck sweet and sour cooked brown rice or a wild rice mixture. If you like this recipe, then you will also like these other recipes from our cookbook on Chinese cuisine.

1 serving contains
(Percentage of daily recommendation)
Calorie518 kcal(25 %)
Protein45.14 g(46 %)
Fat18.13 g(16 %)
Carbohydrates45.04 g(30 %)
Sugar added6.29 g(25 %)
Roughage4.13 g(14 %)
Vitamin A736.2 mg(92,025 %)
Vitamin D0 μg(0 %)
Vitamin E2.63 mg(22 %)
Vitamin B₁0.14 mg(14 %)
Vitamin B₂0.14 mg(13 %)
Niacin27.34 mg(228 %)
Vitamin B₆0.4 mg(29 %)
Folate53.32 μg(18 %)
Pantothenic acid0.34 mg(6 %)
Biotin1.09 μg(2 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C110.97 mg(117 %)
Potassium447.51 mg(11 %)
Calcium88.33 mg(9 %)
Magnesium58.58 mg(20 %)
Iron7.93 mg(53 %)
Iodine1.04 μg(1 %)
Zinc0.42 mg(5 %)
Saturated fatty acids2.94 g
Cholesterol214.5 mg

Ingredients

for
2
Ingredients
300 grams duck legs (with skin)
1 carrot
1 green Bell pepper
3 scallions
1 piece ginger (ca. 3 cm)
2 garlic
2 tablespoons vegetable oil
salt
peppers
2 tablespoons Fish sauce
200 grams Pineapple (canned)
For the sauce
4 tablespoons Pineapple juice
50 milliliters Broth
2 tablespoons Ketchup
3 tablespoons Oyster sauce
1 tablespoon brown sugar
2 tablespoons mild White vinegar
1 tablespoon cornstarch
salt
peppers
How healthy are the main ingredients?
gingerKetchupsugarcarrotgarlicsalt

Preparation steps

1.

Rinse duck breasts, pat dry and cut into thin strips.

2.

Rinse, peel and coarsely grate the carrot. Rinse, halve lengthwise, remove the seeds and chop the pepper. Rinse and slice the scallions.  Peel the ginger and garlic and finely chop.

3.

Heat oil in a wok or large skillet. Stir-fry the duck for about 3 minutes. Remove from the pan and season with salt, pepper and fish sauce. Keep the duck warm. For the sauce, in a bowl, whisk together the pineapple juice, broth, ketchup, oyster sauce, sugar, vinegar and cornstarch. Add the vegetables, garlic and ginger to the wok and stir-fry  until crisp-tender. Drain the pineapple chunks and add them to the wok along with the duck and the sauce, bring to a simmer and cook, stirring until well coated and lightly thickened. Serve.