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Pan-roasted Quail

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Bacon-wrapped quail, stuffed with dried tomatoes.

These tiny birds make an elegant, yet easy dinner. Depending on the size of the quail, calculate 1 to 2 birds per serving. Since quails are small and don't have much meat, encourage your guests to chew the meat off the bones rather than trying to cut it off with a knife and fork.

Preparation : 20 min Cooking : 1 h
360 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Diabetes-friendly

Ingredients

6 quails 800 g
6 sun-dried tomatoes (oil packed) 3 tbsp
3 cloves garlic, peeled then sliced in half lengthwise
6 leaves fresh basil 3 tbsp
6 slices bacon 120 g
6 toothpicks
1 1/2 tbsp olive oil 23 mL
1/3 cup white wine 85 mL
2/3 cup chicken broth, low-sodium 170 mL
1 bay leaf 0.1 g
salt [optional]

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Method

  1. Stuff the cavity of each quail with the following ingredients: one dried tomato, a half of a garlic clove, one basil leave, and one pinch of salt. Wrap one strip of bacon around the breast, then secure the strip to the quail with a toothpick.
  2. Heat the oil in a pan over medium heat. Add the quails and sauté until they become golden-coloured, 12-15 min, with frequent turning to brown each side.
  3. Pour in the wine, while scraping the bottom of the pan to detach any browned bits. Add the broth and bay leaf. Cover partially and simmer about 1 h, turning the quails from time to time. You may need to add a little water during cooking to avoid drying and burning the quails.
  4. Remove the cover and continue to cook a few minutes, if necessary, to evaporate the liquid and caramelise the juices.
  5. Remove the toothpicks and bay leaf, then serve on the warmed dishes.

Nutrition Facts Table

per 1 Serving (130g)

Amount

% Daily Value

Calories

360

Fat

24 g

37 %

Saturated 6.2 g
+ Trans 0 g

31 %

Cholesterol

110 mg

Sodium

300 mg

12 %

Carbohydrate

2 g

1 %

Fibre

0 g

2 %

Sugars

0 g

Protein

32 g

Vitamin A

9 %

Vitamin C

16 %

Calcium

2 %

Iron

38 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¼ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Source of  :
Magnesium, Omega-3, Omega-6, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Potassium, Vitamin B1, Vitamin B2
Excellent source of  :
Copper, Iron, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin B6, Zinc
Free  :
Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 3 ½
Fats 1 ½

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