One-pot roast guinea fowl

Health score
41%
One-pot roast guinea fowl
120 min.
2
1180kcal

Suggestions

Ingredients

  •  onion cut into wedges, through the root
  •  carrots quartered
  • large potatoes cut into bite-size chunks
  • tbsp olive oil 
  • small fowl (around 1kg 2lb 4oz)
  • tbsp butter for the gravy at room temperature
  •  bacon smoked
  •  garlic clove unpeeled
  • servings thyme sprigs 
  • 300 ml chicken stock see 
  • 100 ml wine 
  • tsp flour plain
  • tbsp jam 

Equipment

  • bowl
  • oven
  • whisk
  • aluminum foil
  • slotted spoon

Directions

  1. Heat oven to 180C/160C fan/gas
  2. Toss the vegetables with the oil and some seasoning in a large flameproof roasting tin.
  3. Place the bird on top of the veg, smear with 1 tbsp butter and lay the rashers in a row over the breast. Season generously, then roast for 40 mins.
  4. Remove from the oven and give the veg a stir while adding the garlic and thyme.
  5. Pour 200ml stock and the wine over the veg and return to oven to roast for another 40 mins until the bird is cooked through and the juices run clear.
  6. Remove the bird, place on a serving plate, cover with foil to keep warm and leave to rest. Turn the oven up to 200C/180C fan/gas 6 and roast the veg for a further 15 mins until tender.
  7. Remove the veg with a slotted spoon and transfer to the serving plate with the bird.
  8. Mix 2 tsp butter and flour in a small bowl to form a smooth paste.
  9. Place the roasting tin with all the cooking juices, plus any resting juices, on the hob.
  10. Whisk the paste and redcurrant jelly into the juices until dissolved, then add the remaining stock and extra seasoning, if you like. Bubble for a few mins until the sauce thickens. Slice and serve the guinea fowl, crisp bacon and the veg with the sauce on the side.

Nutrition Facts

Calories1180kcal
Protein34.05%
Fat43.66%
Carbs22.29%

Properties

Glycemic Index
213.79
Glycemic Load
32.75
Inflammation Score
-10
Nutrition Score
45.117391207944%

Flavonoids

Malvidin
0.03mg
Catechin
0.39mg
Epicatechin
0.28mg
Hesperetin
0.2mg
Naringenin
0.19mg
Apigenin
0.12mg
Luteolin
2.12mg
Isorhamnetin
2.76mg
Kaempferol
2.01mg
Myricetin
0.19mg
Quercetin
12.76mg

Nutrients percent of daily need

Calories:1179.85kcal
58.99%
Fat:54.81g
84.33%
Saturated Fat:17.18g
107.4%
Carbohydrates:62.97g
20.99%
Net Carbohydrates:55.28g
20.1%
Sugar:14.5g
16.11%
Cholesterol:304.17mg
101.39%
Sodium:848.89mg
36.91%
Alcohol:5.22g
100%
Alcohol %:0.71%
100%
Protein:96.18g
192.36%
Vitamin A:10925.73IU
218.51%
Vitamin B3:33.56mg
167.79%
Vitamin B6:2.37mg
118.55%
Selenium:71.59µg
102.28%
Phosphorus:808.19mg
80.82%
Vitamin C:59.7mg
72.36%
Potassium:2076.11mg
59.32%
Vitamin B1:0.63mg
42.12%
Vitamin B5:4.17mg
41.7%
Manganese:0.81mg
40.61%
Vitamin B2:0.68mg
40.28%
Magnesium:158.03mg
39.51%
Zinc:5.68mg
37.86%
Iron:6.39mg
35.52%
Fiber:7.68g
30.74%
Copper:0.56mg
28.2%
Vitamin B12:1.41µg
23.42%
Folate:84.19µg
21.05%
Vitamin K:17.15µg
16.34%
Calcium:142.79mg
14.28%
Vitamin E:1.86mg
12.4%
Vitamin D:0.18µg
1.17%