Goa Recipes
 
Goanese Fiery Duck Curry in Vindaloo Sauce  
   
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