Roasted Capon with Quinoa-Olive Stuffing

Gluten Free
Dairy Free
Health score
53%
Roasted Capon with Quinoa-Olive Stuffing
180 min.
8
924kcal

Suggestions

Ingredients

  • 0.5 cup apricots dried coarsely chopped
  • large fennel bulb chopped cut into 1/2-inch chunks, plus 2 tablespoons fronds
  • tablespoons parsley fresh chopped
  • 0.5 cup olives green pitted coarsely chopped
  • teaspoon ground coriander 
  • teaspoons ground coriander 
  • teaspoon ground cumin 
  • teaspoons ground cumin 
  •  juice of orange grated
  • servings kosher salt 
  • 1.5 cups chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  • large onion chopped
  • servings pepper freshly ground
  • 0.5 cup pistachios toasted coarsely chopped
  • cup quinoa rinsed well
  • pound roasting chickens dry rinsed
  • bunch scallions chopped
  • 1.3 teaspoons paprika sweet

Equipment

  • bowl
  • sauce pan
  • oven
  • baking pan
  • roasting pan
  • kitchen thermometer
  • aluminum foil

Directions

  1. Preheat the oven to 450 degrees F.
  2. Heat the olive oil in a wide saucepan over medium heat.
  3. Add the onion, fennel chunks and 3/4 teaspoon salt and cook until slightly soft, about 7 minutes.
  4. Add the coriander and cumin and cook for 1 minute. Stir in the quinoa and broth and bring to a simmer; cover and cook over low heat until the quinoa is tender, 10 to 12 minutes.
  5. Let cool slightly, then add the scallions, dried apricots, pistachios, olives, parsley, orange zest and juice, fennel fronds, 1/2 teaspoon salt, and pepper to taste. Toss to combine.
  6. Prepare the capon: Season the inside of the bird with salt. Fill the cavity with the quinoa stuffing and tie the legs together.
  7. Place any extra stuffing in a small oiled baking dish, cover with foil and set aside.
  8. Brush the capon with 2 tablespoons olive oil.
  9. Mix the coriander, cumin and paprika in a small bowl. Rub the spice mixture over the capon and season with salt.
  10. Pour 1 cup water in the bottom of a large roasting pan; place a rack in the pan.
  11. Place the capon on the rack, breast-side down, and roast about 30 minutes. Turn the bird breast-side up, reduce the oven temperature to 350 degrees F and roast until a thermometer inserted into the thigh registers 165, 1 hour 15 minutes to 1 hour 30 minutes.
  12. Place the dish of extra stuffing in the oven about 15 minutes before the capon is done and cook 20 to 30 minutes.
  13. Let the capon rest about 15 minutes before carving.
  14. Photograph by Roland Bello

Nutrition Facts

Calories924kcal
Protein27.59%
Fat60.25%
Carbs12.16%

Properties

Glycemic Index
37.05
Glycemic Load
3.17
Inflammation Score
-10
Nutrition Score
38.900869410971%

Flavonoids

Cyanidin
0.56mg
Catechin
0.27mg
Epigallocatechin
0.16mg
Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.03mg
Eriodictyol
0.33mg
Hesperetin
0.9mg
Naringenin
0.16mg
Apigenin
3.24mg
Luteolin
0.07mg
Isorhamnetin
0.94mg
Kaempferol
0.19mg
Myricetin
0.23mg
Quercetin
4.33mg

Nutrients percent of daily need

Calories:924.15kcal
46.21%
Fat:61.52g
94.65%
Saturated Fat:15.98g
99.88%
Carbohydrates:27.95g
9.32%
Net Carbohydrates:22.9g
8.33%
Sugar:7.74g
8.6%
Cholesterol:284.77mg
94.92%
Sodium:588.3mg
25.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:63.4g
126.79%
Vitamin B3:22.9mg
114.49%
Phosphorus:731.78mg
73.18%
Vitamin A:3527.06IU
70.54%
Vitamin B6:1.37mg
68.25%
Selenium:41.6µg
59.42%
Vitamin B12:3.32µg
55.37%
Vitamin K:52.19µg
49.71%
Vitamin B2:0.7mg
40.89%
Iron:7.28mg
40.45%
Manganese:0.78mg
38.93%
Vitamin B5:3.74mg
37.45%
Folate:148.33µg
37.08%
Zinc:5.35mg
35.69%
Potassium:1194.78mg
34.14%
Magnesium:133.02mg
33.26%
Copper:0.54mg
26.84%
Vitamin B1:0.37mg
24.71%
Vitamin C:19.88mg
24.1%
Fiber:5.05g
20.18%
Vitamin E:2.19mg
14.62%
Calcium:99.11mg
9.91%