Recipes · Brazilian · Main Courses
Pato no Tucupi
One serving has 789 kcal and 20 g protein, and at least a fifth of a woman's daily need of vitamin K (95%), vitamin C (60%), copper (59%), niacin (49%), thiamin (39%) and phosphorus (38%). Ready in 80 minutes.
.jpg){kind=link}
- Preparation: 20 min
- Cooking: 60 min
- Makes: 1 serving (621 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free
- Contains: poultry
Ingredients
- 150 g Duck, raw
- 100 g Cassava, raw
- 300 g Water
- 15 g Lime juice
- 5 g Garlic, raw
- 20 g Onions, raw
- 30 g Watercress, raw
- 0.8 g Salt
Method
- Boil the cassava in the water for 20 minutes until tender; remove the cassava (reserve for serving alongside) and keep the starchy broth, a stand-in here for tucupi, the traditional fermented cassava-juice broth.
- Stir the lime juice, garlic, onion, and salt into the broth to mimic tucupi's characteristic sour tang.
- Season the duck (meat from a bone-in leg, weighed without the bone) and brown it in a dry pot for 5-6 minutes per side, then pour in the broth, cover, and simmer for 45-50 minutes until very tender and cooked through (at least 74 °C/165 °F).
- Stir in the watercress (standing in for the numbing jambu leaf traditionally used) for the final 2-3 minutes, just until wilted.
- Serve the duck in its broth with the reserved boiled cassava on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 789 kcal | 37% |
| Carbohydrates | 43.2 g | |
| Water | 495 mL | |
| Fiber | 2.5 g | 8% |
| Protein | 19.9 g | 41% |
| Tryptophan | 0.25 g | |
| Threonine | 0.79 g | |
| Isoleucine | 0.87 g | |
| Leucine | 1.5 g | |
| Lysine | 1.5 g | |
| Methionine | 0.46 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 0.76 g | |
| Tyrosine | 0.64 g | |
| Valine | 0.96 g | |
| Histidine | 0.47 g | |
| Fat | 59.4 g | |
| Monounsaturated | 28.1 g | |
| Polyunsaturated | 7.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.1 g | |
| Saturated | 19.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 114 mg | |
| Calcium | 93.4 mg | 9% |
| Copper | 0.53 mg | 59% |
| Iron | 4.1 mg | 23% |
| Magnesium | 57.3 mg | 18% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 269 mg | 38% |
| Potassium | 750 mg | 16% |
| Selenium | 20.4 µg | 37% |
| Sodium | 445 mg | |
| Zinc | 2.5 mg | 32% |
| Thiamin (vitamin B1) | 0.43 mg | 39% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 6.9 mg | 49% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.5 mg | 38% |
| Folate (vitamin B9) | 54.6 µg | 14% |
| Cobalamin (vitamin B12) | 0.38 µg | 16% |
| Choline | 76 mg | 18% |
| Vitamin A | 124 µg | 18% |
| Vitamin C | 45.2 mg | 60% |
| Vitamin D (D2 + D3) | 39 IU | 7% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 85.4 µg | 95% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.