French bean & duck Thai curry

Gluten Free
Dairy Free
Low Fod Map
Health score
48%
French bean & duck Thai curry
125 min.
4
510kcal

Suggestions

Ingredients

  •  duck breasts 
  • tbsp thai curry paste green
  • tbsp brown sugar light
  • 400 ml coconut milk canned
  • tbsp fish sauce 
  •  juice of lime 
  •  kaffir lime leaves shredded whole finely
  • 200 bean french trimmed
  • handfuls beansprouts 
  • handful coriander leaves 
  •  chilli red deseeded sliced

Equipment

  • frying pan

Directions

  1. Place a saut pan over a low heat and add the duck breasts, skin-side down, to the dry pan. Slowly fry until the skin is brown and a lot of the fat has rendered off this can take about 20 mins. Flip them over to seal the other side for 1 min, then remove to a board until cool enough to handle.
  2. Pour all but 2 tbsp of the fat from the pan.
  3. While the meat is resting, return the pan to the heat, then fry the curry paste and sugar for 1-2 mins until it becomes fragrant. Tip in the coconut milk, then fill the can with water and add this, too.
  4. Add the fish sauce, half the lime juice and the whole lime leaves, then bring to a simmer. Slice the duck breasts, then tip into the curry. Cover the pan, then simmer everything on the lowest heat for 1 hr until the duck is tender.
  5. Add the beans to the curry, then continue to cook, covered, for 10 mins until the beans are tender with a slight crunch. Taste and add more lime juice, fish sauce or sugar to season.
  6. Stir in the bean sprouts, cook for 1 min more, then serve with coriander, shredded lime leaves and sliced chilli, if you like, and boiled jasmine rice.

Nutrition Facts

Calories510kcal
Protein28.8%
Fat57.55%
Carbs13.65%

Properties

Glycemic Index
23
Glycemic Load
0.67
Inflammation Score
-10
Nutrition Score
34.315217619357%

Flavonoids

Eriodictyol
0.33mg
Hesperetin
1.35mg
Naringenin
0.06mg
Quercetin
0.61mg

Nutrients percent of daily need

Calories:510.38kcal
25.52%
Fat:33.19g
51.07%
Saturated Fat:24.32g
152.01%
Carbohydrates:17.72g
5.91%
Net Carbohydrates:11.94g
4.34%
Sugar:10g
11.11%
Cholesterol:130.51mg
43.51%
Sodium:823.38mg
35.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.37g
74.74%
Vitamin B12:22.08µg
367.97%
Vitamin A:3827.35IU
76.55%
Selenium:41.48µg
59.25%
Vitamin B6:1.17mg
58.65%
Iron:10.42mg
57.87%
Vitamin C:46.39mg
56.23%
Manganese:1.01mg
50.55%
Vitamin B1:0.73mg
48.56%
Phosphorus:434.15mg
43.41%
Copper:0.83mg
41.49%
Vitamin B3:7.02mg
35.11%
Vitamin B2:0.54mg
31.9%
Potassium:885.69mg
25.31%
Magnesium:101mg
25.25%
Fiber:5.78g
23.12%
Vitamin B5:1.67mg
16.72%
Zinc:2.01mg
13.42%
Folate:42.03µg
10.51%
Calcium:69.59mg
6.96%
Vitamin K:5.18µg
4.93%
Vitamin E:0.52mg
3.46%