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poora haah roasted duck

Poora Haah (Roasted Duck)

Poora Haah is a popular roasted duck dish from the state of Assam in Northeast India. The duck 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.
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Prep Time 30 minutes
Cook Time 3 hours
Course Main Course
Cuisine Indian
Servings 6 people
Calories 675 kcal

Equipment

  • 1 Roasting Pan
  • 1 Oven
  • 1 Mixing Bowl

Ingredients
  

  • 1 whole duck cleaned and washed
  • 1 tsp turmeric powder
  • 1 tsp salt
  • 1 tsp red chilli powder
  • 2 tbsp mustard oil
  • 2 onions sliced
  • 1 inch ginger grated
  • 4 garlic cloves minced
  • 2-3 green chillies slit
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp garam masala powder
  • 1 tsp mustard paste
  • 1 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, inside and out.
  • Heat mustard oil in a deep pan and add the onions, ginger, garlic, and green chillies. 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 2-3 hours 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 rice.

Notes

Poora Haah Roasted Duck can be adjusted for the Zone Diet by making the following modifications:
  1. Reduce the serving size to fit the Zone Diet's recommended macronutrient ratios. The Zone Diet recommends consuming meals that contain 40% carbohydrates, 30% protein, and 30% fat. Depending on your individual needs and goals, you may need to adjust the serving size accordingly.
  2. Adjust the ingredients to meet the recommended macronutrient ratios. To increase the protein content, you can increase the amount of duck used in the recipe. To increase the carbohydrate content, you can serve the duck with a side of steamed rice or other vegetables. To decrease the fat content, you can reduce the amount of oil used in the recipe.
  3. Use healthy fats such as olive oil or avocado oil instead of mustard oil.
  4. Use herbs and spices to add flavor instead of salt.
Keyword Assamese Dish, duck, roasted