The Health Guru

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Nutrition info: Calories in Duck Rice

Posted on | September 17, 2012 | No Comments

Duck Rice

In Singapore you can find Duck Rice prepared in two ways: Roasted or Braised.

Roast Duck Rice:  The duck is prepared by putting spices such as pepper, salt, star anise, cinnamon ginger, spring onion and garlic inside the duck, coated with vinegar and malt sugar and hung out to dry. The ducks will be roasted until their skins are slightly crispy.  Slices of the roast duck will be served on top of oily rice, splashed with a sweet / sour brown gravy and served with plum sauce and chilli on the side.

Braised Duck Rice:  The ducks are prepared in the same manner except instead of roasting, it’s placed into a spiced broth to simmer and cook.  Again servied with oily rice, this dish is often served with braised eggs and braised tau kua (hard beancurd) and chilli on the side.

Nutrition information for Duck Rice: 1 plate (420 g)

  • Energy: 706 calories
  • Protein: 24 g
  • Carbs: 86 g
  • Fat:  30 g

(Note:  Approximately 255 calories in ½ duck chicken – the remainder in rice and sauces)

Follow these tips when eating this meal:

  • Try to ask for brown sauce on the side or not at all
  • If available ask for steamed white rice not the oily rice
  • PORTION, PORTION, PORTION:  Always eat only a fist size portion of rice.
  • Remove the skin from the  duck
  • Order a side of steamed green vegetables if you need to fill up
  • Go easy on the sauces – always ask for less

Finally, remember to always follow my additional recommendations every time you eat:  Eat slowly, put your utensils down between bites and always stop when you feel 80% full because it’s better to waste it than to ‘waist’ it.  Enjoy!

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