Roasted Quail with Cabbage Ragout
selenium (Se)
silicon (Si)
Vitamin K
Vitamin C
copper (Cu)
Fiber
Description
Tender quail baked with honey and paprika, served with a hearty vegetable ragout with chickpeas.
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Quail — 0.25 шт
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Garlic — 0.5 ч.л.
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Ground sweet paprika — 0.5 ч.л.
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Natural honey — 0.5 ч.л.
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Sunflower oil (refined) — 7 мл
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Table salt — 1 щепотка
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White cabbage — 100 г
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Chickpeas (dry) — 20 г
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Onion — 0.25 шт
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Tomato paste — 0.5 ч.л.
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Tomatoes — 115 г
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Spicy adjika — 0.5 ч.л.
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Parsley (fresh) — 2 г
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Cilantro (coriander, fresh) — 2 г
- Soak the chickpeas in cold water for at least 4 hours, preferably overnight. Then boil until tender, about 40-50 minutes.
- Rub the quail with salt, dried garlic and paprika. Mix honey with 5 ml of sunflower oil and brush the carcass.
- Preheat the oven to 200°C. Place the quail on a baking sheet and roast for 25-30 minutes until golden brown.
- While the bird is roasting, slice the onion into half rings and the cabbage into thin strips.
- In the remaining oil, fry the onion until soft. Add the cabbage and simmer for 10 minutes.
- Puree the tomatoes. Add the boiled chickpeas, tomato paste, tomato puree and adjika to the cabbage. Season with salt and simmer everything together for another 10 minutes covered.
- Finely chop the parsley and cilantro, add to the finished ragout and stir.
- Place the vegetable ragout on a plate and top with the roasted quail.
282
84 kcal / 100 g
kcal
14.7 g
4.4 g / 100 g
Protein
28.1 g
8.4 g / 100 g
Carbohydrates
13.8 g
4.1 g / 100 g
Fats
3.1 g
0.9 g / 100 g
Ash
8.8 g
2.6 g / 100 g
Fiber
75.5%
Water
7.5 g
2.2 g / 100 g
Sugars
8.8 g
2.6 g / 100 g
Starch
0.08 g
0.02 g / 100 g
Omega-3
5.74 g
1.72 g / 100 g
Omega-6
2.3 g
0.7 g / 100 g
SFA
