Of which 3.8 g sugars and 4.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (brown rice) · Vitamin C (bell pepper) · Plant protein (peas)
Allergens none
Light arroz de pato (Portuguese duck rice) with vegetables
The traditional dish, with less fat and more vegetables.
Ingredients
- 300 g (10½ oz) duck (breast or legs)
- 150 g (5½ oz) brown rice (uncooked weight)
- 1 carrot, diced (80 g / 2¾ oz)
- 100 g (3½ oz) peas
- 1 red bell pepper, diced (120 g / 4 oz)
- 1 chopped onion (100 g / 3½ oz)
- 2 cloves garlic, minced (6 g)
- 2 bay leaves (0.4 g)
- 1 tbsp olive oil (10 g)
- water, as needed — for cooking the duck
Method
- Cook the duck in a pot of water with the bay leaves and onion for 30 minutes, until tender.
- Remove the duck, shred it and set the cooking broth aside.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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