Of which 2.3 g sugars and 3.7 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 Protein (duck) · Iron (duck meat)
Allergens none
Shredded duck rice (arroz de pato)
The Portuguese classic made without an oven, with the Thermomix® or similar doing all the work.
Ingredients
- 2 skinless duck legs (500 g / 1 lb)
- 1 onion (120 g / 4 oz)
- 2 cloves garlic (6 g)
- 300 g (10½ oz) carolino rice (or other medium-grain rice), uncooked
- 1 tbsp olive oil (15 g / ½ oz)
- 2 bay leaves (1 g)
- 750 ml (3 cups) water — for cooking the duck and the rice
- salt and pepper, to taste
- chopped parsley (5 g) — to serve
Method
- In a large pot, cover the duck legs with the water and add half the onion and the bay leaves. Bring to a boil, then simmer over low heat for 40 minutes, until the meat comes away from the bone.
- Remove the duck, let it cool slightly and shred it with two forks, discarding the skin and bones. Strain the broth and set it aside.
The full method (6 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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