Recipes · Maltese · Stews
Stuffat tal-Fenek (Maltese Rabbit Stew)
One serving has 625 kcal and 43 g protein, and at least a fifth of a woman's daily need of cobalamin (537%), pyridoxine (128%), niacin (118%), thiamin (92%), selenium (86%) and phosphorus (81%). Ready in 600 minutes.
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- Preparation: 495 min
- Cooking: 105 min
- Makes: 1 serving (717 g)
- Difficulty: Medium
- Diets: Dairy-free, Gluten-free, High protein
- Contains: alcohol, meat, sulphite
Ingredients
- 180 g Rabbit, raw
- 100 g Wine, red
- 8 g Garlic, raw
- 0.4 g Bay leaves
- 12 g Olive oil
- 60 g Onions, raw
- 15 g Tomato paste (kunserva)
- 100 g Tomatoes, canned, whole
- 80 g Water
- 120 g Potatoes, raw
- 40 g Peas, green, frozen
- 1 g Salt
- 0.3 g Black pepper
Method
- Joint the rabbit into pieces and put them in a bowl with the wine, half the garlic, crushed, and the bay leaves. Cover and leave in the fridge overnight, for at least 8 hours.
- Lift the rabbit out of the marinade, keeping the marinade, and pat the pieces dry. Brown them in the olive oil in a heavy pot over medium-high heat for 8-10 minutes, until golden all over, then set them aside.
- In the same oil, cook the chopped onion for 5 minutes until soft, add the rest of the garlic, chopped, for 1 minute, then stir in the tomato paste for 1 minute.
- Return the rabbit, pour in the marinade with the bay leaves and let it bubble for 2-3 minutes. Add the tomatoes, water, salt and pepper.
- Cover and simmer gently for 1 hour.
- Add the potatoes, cut into chunks, and simmer for 20 minutes, then add the peas and simmer for 10 minutes more, until the rabbit comes away from the bone and the sauce is thick.
- Serve hot. In Malta the sauce often dresses a plate of spaghetti first, and the rabbit follows as the main course.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 625 kcal | 30% |
| Carbohydrates | 44.1 g | |
| Water | 589 mL | |
| Fiber | 8.2 g | 28% |
| Protein | 43.4 g | 90% |
| Tryptophan | 0.54 g | |
| Threonine | 1.9 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.1 g | |
| Lysine | 3.5 g | |
| Methionine | 0.99 g | |
| Cystine | 0.52 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 1.1 g | |
| Fat | 22.7 g | |
| Monounsaturated | 11.5 g | |
| Polyunsaturated | 3.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3 g | |
| Saturated | 4.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 103 mg | |
| Calcium | 129 mg | 13% |
| Copper | 0.62 mg | 69% |
| Iron | 6.4 mg | 36% |
| Magnesium | 110 mg | 36% |
| Manganese | 0.89 mg | 49% |
| Phosphorus | 568 mg | 81% |
| Potassium | 1,761 mg | 37% |
| Selenium | 47.1 µg | 86% |
| Sodium | 647 mg | |
| Zinc | 4.1 mg | 51% |
| Thiamin (vitamin B1) | 1 mg | 92% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 16.6 mg | 118% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 46% |
| Pyridoxine (vitamin B6) | 1.7 mg | 128% |
| Folate (vitamin B9) | 76.8 µg | 19% |
| Cobalamin (vitamin B12) | 12.9 µg | 537% |
| Choline | 48.8 mg | 11% |
| Vitamin A | 73.9 µg | 11% |
| Vitamin C | 53.9 mg | 72% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 26.4 µg | 29% |
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
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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