Recipe: Delicious Duck

Duck legs with quince cabbage and mashed potatoes

Newsletter Nov.13 - duck and cabbageEnjoy this rich, full meal brought to you by FirstMed’s dietician, Henter Iza.

Ingredients:

  • 4 fatty duck legs [or goose]

  • 2 red onions

  • 5-6 cloves of garlic

  • 2 tsp shredded marjoram

  • 1 tsp thyme

  • a little ground black pepper

  • 150 ml dry, white wine

  • salt

Steamed cabbage:

  • 1 kg red cabbage

  • 4 tablespoons of olive oil

  • 2 wholequinces (birsalma)

  • 1 red onion

  • 1 – 2 tablespoons of 10% white vinegar

  • 1 tsp whole cumin seeds

  • a pinch of ground pepper and salt

Mashed potatoes:

  • 1 kg potatoes

  • 400 g broccoli

  • 50 g butter, or margarine

  • about 150-200 ml hot milk

  • a pinch of ground pepper

  • a pinch of salt

  • a pinch of nutmeg

Preparation:

After rubbing the cleaned duck legs with some salt, majoranna, thyme, and pepper, and let them sit for an hour or two.

Lay the legs alongside one another, skin-side down, in a large frying pan. After adding the roughly chopped red onion, cloves of garlic, and the wine, cover the dish and slow-cook it for about 1 ½ -2 hours on a low flame, until it softens. Flip the legs at half time.

In a preheated oven, cook the meat until it turns red (about 25-30 minutes at 210°C), frequently basting it. Serve the drippings in a gravy dish.

Steam the cleaned, thinly sliced cabbage with the braised red onions, the vinegar, and the spices. Clean and peel the quinces (like apples), cut them into ½ inch cubes, and add them to the cabbage when it “collapses” a little. Allow it to steam in its own juice for 35-40 minutes, on a medium flame.

For the mashed potatoes, cook the broccoli and the potatoes in a little salt water. When soft, clean and mash the vegetables with the hot milk and the butter, and flavor it with nutmeg.

Tips from the Editor:

  • For easy peeling, cook the potatoes with the skins on. Run them under cold water once soft enough, and just pull the skins right off with your fingers. The potatoes may also be mashed and eaten with the skins on, adding fiber and nutrients to the meal.

Variation on mashed potatoes:

  • For a zesty, savory taste, flavor your mashed potatoes with some mustard — start out by mixing in a small amount, and add more according to taste. You won’t be disappointed.

  • Use sour cream or yogurt instead of hot milk and butter (amount necessary varies according to the desired consistency). Instead of nutmeg, spice it up with garlic.

Serve the legs alongside the steamed cabbage and the mashed potatoes, and enjoy.

Jó Étvágyat!

Did you know?

  • Quince was once a popular delicacy. Today it is frequently used in cooking, adding a pleasant, fruity aroma to dishes.

  • In Turkey, the world’s largest quince producer, the expression “to eat the quince” is slang for getting into serious trouble, due to the raw fruit’s hard, sour, and inedible consistency

  • Ripe quince is a good source of vitamin C, copper, iron, potassium, magnesium and B-complex vitamins such as B-6, thiamin, and riboflavin.

  • The flesh and skin of quince contain good sources of fiber, and its pulp contains tannins which bind to cancer-causing toxins and chemicals in the colon, protecting its mucous membrane from inflammatory bowel disease (IBD), cancers, and diverticulitis.

  • The melting point of duck fat is only 14°C, almost ⅓ lower than chicken fat (37°C)

  • Duck meat is high in iron, containing almost twice as much as beef, making it a great iron-supplementary food.

Duck meat contains 3-10 times the amount of vitamin A of other meats. Vitamin A helps keep our nose, eyes and oral musocum (mucous membrane) healthy, helping us avoid viruses and colds.