How to cook delicious Zone-friendly Roasted Duck?

Roasted duck for zone diet is marinated in a mixture of spices, including turmeric, chilli powder, and mustard oil, and then roasted until crispy and tender. The dish is typically served with steamed rice or bread and a side of vegetables.

The process of making Roasted Duck involves cleaning and washing the duck, marinating it in a spice mixture, stuffing it with a mixture of fried onions and spices, and then roasting it in the oven. The dish is known for its bold and flavorful taste, with a combination of spicy, sour, and slightly sweet flavors. It’s often served at special occasions, festivals, and family gatherings.

This recipe is inspired from the traditional dish of Assam, India “Poora Haah“. Here’s a recipe for Roasted Duck that follows the Zone Diet’s macronutrient ratios:

Zone Diet Roasted Duck

Roasted Duck Zone Diet Dish is prepared by marinating duck in a mixture of spices, including turmeric, chilli powder, and mustard oil, and then roasted until crispy and tender. The dish is typically served with steamed rice or bread and a side of vegetables.

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Prep Time 30 minutes mins

Cook Time 40 minutes mins

Course Main Course

Cuisine Indian

Servings 1 people

Calories 297 kcal

Equipment

• 1 Roasting Pan
• 1 Mixing Bowl
• 1 Griller / Microwave Oven

Ingredients

  

• 4 oz. duck cleaned and washed
• 1/4 tsp turmeric powder
• 1/4 tsp salt
• 1/4 tsp red chilli powder
• 1/2 tbsp olive oil
• 1/2 onion sliced
• 1/4 inch ginger grated
• 1 garlic clove minced
• 1 green chilli slit
• 1/4 tsp cumin powder
• 1/4 tsp coriander powder
• 1/4 tsp garam masala powder
• 1/4 tsp mustard paste
• 1/4 cup water
• Coriander leaves chopped for garnish

Instructions

 

• Preheat the oven to 350°F.
• Mix turmeric powder, salt, and red chilli powder in a bowl. Rub the mixture all over the duck.
• Heat olive oil in a deep pan and add the onion, ginger, garlic, and green chilli. Fry for 2-3 minutes until the onions are soft and translucent.
• Add cumin powder, coriander powder, garam masala powder, and mustard paste. Fry for another 2-3 minutes.
• Stuff the duck with the fried onion mixture and tie the legs together with a string.
• Place the duck in a roasting pan and roast in the preheated oven for 25-30 minutes until the duck is cooked through and the skin is crispy.
• Pour water over the duck to make a gravy and simmer for a few minutes.
• Garnish with chopped coriander leaves and serve hot with steamed vegetables or brown rice.

Keyword Assamese Dish, duck, roasted, zone diet

This recipe yields one serving that contains approximately 297 calories, 17 grams of protein, 11 grams of carbohydrates, and 20 grams of fat. Adjust the serving size and ingredient amounts as needed to meet your individual needs and goals.

ZONE DIET BREAKUP

Here are the approximate Zone blocks in this dish:

• 4 oz. duck: 4 blocks of protein and 5 blocks of fat
• 1/4 tsp turmeric powder: negligible protein, fat, and carbohydrates
• 1/4 tsp salt: negligible protein, fat, and carbohydrates
• 1/4 tsp red chilli powder: negligible protein, fat, and carbohydrates
• 1/2 tbsp olive oil: 4 blocks of fat
• 1/2 onion sliced: 0.5 blocks of carbohydrate
• 1/4 inch ginger grated: negligible protein, fat, and carbohydrates
• 1 garlic clove minced: negligible protein, fat, and carbohydrates
• 1 green chilli slit: negligible protein, fat, and carbohydrates
• 1/4 tsp cumin powder: negligible protein, fat, and carbohydrates
• 1/4 tsp coriander powder: negligible protein, fat, and carbohydrates
• 1/4 tsp garam masala powder: negligible protein, fat, and carbohydrates
• 1/4 tsp mustard paste: negligible protein, fat, and carbohydrates
• 1/4 cup water: negligible protein, fat, and carbohydrates
• Coriander leaves chopped for garnish: negligible protein, fat, and carbohydrates

Total:

• Protein: 4 blocks (from duck)
• Carbohydrate: 0.5 blocks (from onion)
• Fat: 9 blocks (5 from duck and 4 from olive oil)