HONEY GINGER DUCK
I think duck meat is a highly under utilized and unfairly infamous source of protein. It's such a delicious treat with a distinctly sweet, rich and meaty flavor. Many people have never tried eating duck or have never used it in home cooking. It's time to change that! Duck meat is very versatile, it goes really well with sweet and sour flavors- orange sauce, honey, maple syrup, caramelized onions or leeks, balsamic reduction, coconut amino acids, dried and fresh fruits. it likes warm spices like cinnamon, vanilla, fennel and pepper. I like to serve it with roasted or mashed potatoes, cauliflower or broccoli rice, steamed green beans, roasted root vegetables (rutabaga, carrots, parsnip, beets) or sauteed greens (spinach, kale, chard or collard greens). Ginger and garlic give it a nice kick and honey brings out the natural delicate sweetness of this gourmet treat.I prefer grilling duck before sauteing or pressure cooking it because it helps getting rid of all the feathers and hair missed during processing as well as sealing in the juices for cooking. I don't like grilling or broiling meat after slow/fast cooking methods because it tends to dry out quickly. When cooked correctly, duck is tender and oh-so-juicy and duck fat is full of flavor and is absolutely fantastic for frying foods. Unlike chicken fat, duck fat is low in polyunsaturated acids and is, in fact, closer to olive oil. Duck skin is high in cholesterol which is vital for our brain development and functioning. In fact, about 25% of our brain which accounts for less than 2% of our total body weight, consists of cholesterol. Duck is also a good source of protein, niacin, phosphorus, riboflavin, iron, zinc, vitamin B6, thiamine, and contains smaller amounts of vitamin B12, folate and magnesium. It's also a good source of glycine, an important amino acid that plays many roles in our body.
Nutrition Facts
HONEY GINGER DUCK
Amount Per Serving (250 g)
Calories 1009
Calories from Fat 801
% Daily Value*
Fat 89g137%
Saturated Fat 29g181%
Cholesterol 172mg57%
Sodium 2081mg90%
Potassium 536mg15%
Carbohydrates 20g7%
Sugar 6g7%
Protein 26g52%
Vitamin A 445IU9%
Vitamin C 22.4mg27%
Calcium 31mg3%
Iron 5.5mg31%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
- 2 lbs duck leg quarters
- 1 cup coconut aminos
- 1 tsp salt
- 1/2 tsp pepper
- 1 tsp ginger peeled and grated
- 2 cloves garlic grated
- 1 TBS honey
- 1/2 cup orange juice
Instructions
- Grill duck leg quarters on high heat 30 seconds per side to get rid of feathers and seal in the juices.
- In a bowl, combine coconut aminos, salt, pepper, grated ginger and garlic, honey and juice of 1 orange. Mix well.
- Add liquid marinade to the duck and mix thoroughly.
- Add duck meat with honey ginger sauce to a pot/instant pot or slow cooker pot insert. Close the lid and set the timer.
- If using pressure cooker- set timer for 30 min on high. Slow cooker method- add 1 cup of water to the pot and simmer for 4 hours on high heat. Oven- preheat oven to 325 degrees F (175 degrees C). Add 3 cups of water to the pot to cover the meat and simmer it for about 2 hours, until tender.
Nutrition
Serving: 250gCalories: 1009kcalCarbohydrates: 20gProtein: 26gFat: 89gSaturated Fat: 29gCholesterol: 172mgSodium: 2081mgPotassium: 536mgSugar: 6gVitamin A: 445IUVitamin C: 22.4mgCalcium: 31mgIron: 5.5mg
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