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Exotic Spiced Quail with Wild Rice and Roasted Fennel
Exotic Spiced Quail with Wild Rice and Roasted Fennel

Exotic Spiced Quail with Wild Rice and Roasted Fennel
A gourmet dinner featuring quail seasoned with exotic spices, served with wild rice and roasted fennel.
Exotic Spiced Quail with Wild Rice and Roasted Fennel

This meal provides a balanced intake of protein, carbohydrates, and vegetables, essential for recovery and energy replenishment after a day of cycle training.

Ingredients:
1
Servings
  • 2
    item
     quail
  • 150
    g
     wild rice
  • 1
    item
     fennel bulb
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 1
    item
     lemon
  • 1
    tsp
     cumin
  • 1
    tsp
     coriander seeds
  • 1
    tsp
     paprika
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 90 minutes
Exotic Spiced Quail with Wild Rice and Roasted Fennel
Instructions:
  1. Preheat the oven to 200°C.
  2. Rinse the wild rice under cold water and cook according to package instructions.
  3. In a small bowl, mix olive oil, minced garlic, juice of the lemon, cumin, coriander seeds, paprika, salt, and black pepper.
  4. Rub the spice mixture over the quail and let it marinate for at least 30 minutes.
  5. Slice the fennel bulb into wedges and place on a baking sheet. Drizzle with olive oil and season with salt and pepper.
  6. Roast the fennel in the oven for about 25 minutes or until tender and caramelized.
  7. Heat a skillet over medium-high heat and sear the quail on all sides until golden brown.
  8. Transfer the quail to the oven and roast for about 15 minutes or until cooked through.
  9. Serve the quail over a bed of wild rice with roasted fennel on the side.
Nutrition Per Serving 600 g Per 100g
Energy 720 kcal 120 kcal
Protein 45 g 7.5 g
Fibre 8 g 1.3 g
Salt 2 g 0.3 g
Sugar 3 g 0.5 g
Carbohydrates 80 g 13.3 g
Fat 30 g 5.0 g
  • 2
    item
     quail
  • 150
    g
     wild rice
  • 1
    item
     fennel bulb
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 1
    item
     lemon
  • 1
    tsp
     cumin
  • 1
    tsp
     coriander seeds
  • 1
    tsp
     paprika
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat the oven to 200°C.

Rinse the wild rice under cold water and cook according to package instructions.

In a small bowl, mix olive oil, minced garlic, juice of the lemon, cumin, coriander seeds, paprika, salt, and black pepper.

Rub the spice mixture over the quail and let it marinate for at least 30 minutes.

Slice the fennel bulb into wedges and place on a baking sheet. Drizzle with olive oil and season with salt and pepper.

Roast the fennel in the oven for about 25 minutes or until tender and caramelized.

Heat a skillet over medium-high heat and sear the quail on all sides until golden brown.

Transfer the quail to the oven and roast for about 15 minutes or until cooked through.

Serve the quail over a bed of wild rice with roasted fennel on the side.

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