Servings 4
| Ingredients |
6 Dried red chiles, stemmed - and broken
|
4 lb Duck, quartered and skinned
|
1/2 c Distilled white vinegar
|
2 tbs Mild vegetable oil
|
4 Garlic cloves, peeled
|
1 ts Salt, or to taste
|
1 Half-inch piece peeled fresh -ginger
|
1 c Water
|
2 ts Ground cumin
|
2 ts Sugar |
2 ts Ground coriander
|
2 tb Minced cilantro or parsley. |
½ ts Ground cinnamon |
|
Method
Soak chiles in vinegar for 15 minutes. Add garlic and ginger and blend into a puree. Scrape mixture into a small bowl. Add cumin, coriander and cinnamon and mix thoroughly. Coat duck pieces well with spice paste. Cover and refrigerate for at least 2 hours. Heat oil in a large Dutch oven over medium-high heat. Add duck pieces and brown on all sides. Add salt, water, sugar and any remaining spice puree. Bring to a boil. Cover and simmer, stirring occasionally, until duck is tender, about 1 hour. Skim off all fat. Transfer duck to a heated platter, pour sauce over, and garnish with minced cilantro.
Per Serving : 335 calories, 36 g protein, 3 g carbohydrate, 19 g fat (7 g
saturated), 135 mg cholesterol, 455 mg sodium, 0 g fiber.
NUTRIENT COMPOSITION PER SERVING
| MACRONUTRIENTS |
MICRONUTRIENTS |
| Energy (Kcal) |
693 |
Carotene ( μg ) |
309.0 |
| Protein (g) |
98.9 |
Vitamin C (mg) |
5.06 |
| Carbohydrate (g) |
6.56 |
Mg (mg) |
20.8 |
| Fat (g) |
30.14 |
Na (mg) |
6.66 |
| Fibre (g) |
2.313 |
K (mg) |
78.73 |
| Minerals (g) |
6.0 |
Mn (mg) |
0.11 |
| Calcium (mg) |
74.7 |
Zn (mg) |
0.21 |
| Phosphorus (mg) |
1104.4 |
Cr (mg) |
0.002 |
| Iron (mg) |
0.64 |
|
|
Modification
Instead of duck use lean meat like chicken
| Ingredients |
6 Dried red chiles, stemmed -and broken
|
4 lb Lean meat, quartered and skinned |
1/2 c Distilled white vinegar
|
2 tb Mild vegetable oil |
4 Garlic cloves, peeled
|
1 ts Salt, or to taste |
1 Half-inch piece peeled fresh -ginger
|
1 c Water |
2 ts Ground cumin
|
2 ts Sugar |
2 ts Ground coriander
|
2 tb Minced cilantro or parsley |
½ ts Ground cinnamon
|
|
NUTRIENT COMPOSITION PER SERVING
| MACRONUTRIENTS |
| Energy (Kcal) |
599 |
| Protein (g) |
118.24 |
| Carbohydrate (g) |
6.11 |
| Fat (g) |
11.24 |
| Fibre (g) |
2.31 |
| Minerals (g) |
6.44 |
|
