VARIETY FOODS: Duck (tharavu) curry

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Duck (tharavu) curry






Ingredients:

1 duck (cut into cubes/bite size pieces)

2 onions (sliced lengthwise)

2 tomatoes (puree)

1 tbsp ginger-garlic paste

2 tbsp cumin seeds (powdered)

2-3 tsp of pepper powder (according to your taste)

1 tsp chili powder

1/2 tsp turmeric powder

3 tbsp coriander powder

2 tsp of tomato paste

salt to taste

bunch of curry leaves

1 tbsp of oil for cooking onions

1 tsp of oil for cooking the duck

Direction:

Try getting the pre-cut duck. Cut off the fat from it.

Grind 2 tsp of cumin seeds finely into that add in the chili powder, coriander powder and turmeric powder along with 1 tbsp of ginger garlic paste. Add some water and grind into a paste. Set it aside.

Grind 2 tomatoes and set it aside.

Add 1 tsp of oil in a sauce pan. Add in the powdered mix into the pan. Add in a 1/2 cup of water and stir the mix. Add in the tomato purée and stir well.

Add in the cut duck and mix well. Add salt and stir well.

Cover and cook for 10 minutes under medium fire.

Open the cover, stir and add 2 tbsp of pepper and stir well. Cover and cook for 5 minutes.

Open the lid and add tomato paste and add salt if it needs it. Stir well. Open and cook till the consistency of gravy is acquired.

In another fry pan, add oil and add in curry leaves. Add in the sliced onions and fry till golden brown. Add it into the gravy and stir well till the onions are evenly distributed in the curry.

You could eat this duck curry with anything. Duck is usually prepared for christmas and goes well with appams but it goes well with rice, bread and roti. Enjoy!

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Facts about ducks:

Basic Nutrition

A 100 g portion of duck meat has 201 calories. Like all meat, duck is a great source of protein, providing 23.5 grams, or 47 percent, of the recommended daily value (DV). It also has 17 percent of the daily value of total fat, including a large amount of cholesterol (30 percent DV).

Vitamins

Duck is a good source of the B vitamins, providing 25 percent to 28 percent of the daily value of riboflavin and niacin, 15 percent to 17 percent DV of pantothenic acid and thiamine, 13 percent of vitamin B6 and 7 percent of vitamin B12. It also supplies smaller amounts of folate and vitamins A, E and K (2 percent to 5 percent DV).

Minerals

Duck is especially high in selenium (32 percent DV) and phosphorus (20 percent DV), but it’s also a good source of zinc (17 percent DV), iron (15 percent DV) and copper (12 percent DV). Eating duck meat will supply 7 percent of the daily value of potassium and 5 percent of magnesium, as well as between 1 percent and 3 percent of manganese, calcium and sodium.
Other Nutrients

While it’s high in cholesterol, duck provides small amounts of omega-3 and omega-6 fatty acids, which contribute to heart health. It also supplies 65 mg of choline and 8.4 mg of betaine. These two nutrients are important for cell membranes, lipid metabolism, nerve impulses and reducing levels of homocysteine.

Comparison

The same serving size that includes the skin with the meat results in a significant increase in calories and fat. Calories go up to 337, and fat jumps from 17 percent to 44 percent total fat. However, the amount of cholesterol remains about the same, and the levels of omega-3 and omega-6 fatty acids increase. Omega-3 rises from 140 to 290 mg, and omega-6 goes from 1,290 to 3,360 mg.