Properties :

Stuffed quail is a highly nutritious dish that offers a rich combination of high-quality protein, healthy fats, and essential micronutrients. The quail itself is an excellent source of lean protein, containing all the essential amino acids necessary for muscle repair and growth. Additionally, it's low in fat compared to other meats, making it a great option for those seeking to manage their fat intake. The inclusion of nuts, such as walnuts, and dried fruits like raisins and barberries, adds healthy fats, antioxidants, and dietary fiber, supporting heart health and digestion. The dish's spices, such as saffron, turmeric, and cinnamon, offer anti-inflammatory properties, which can help reduce oxidative stress and support overall well-being. Furthermore, saffron and other herbs contribute essential vitamins, including vitamin C and various B vitamins. By serving this dish with a side of vegetables or a light salad, you can increase the overall nutritional value, enhancing the intake of vitamins, minerals, and fiber.

Ingredients :

Quail : 4 Piece

Salt : as needed

black pepper : to taste

Infused / Saffron : 2 Tablespoon

Lemon Juice : 2 Tablespoon

Olive Oil : 3 Tablespoon

Sesame Oil- Safflower Oil- Butter Oil- Cooking Oil-

Onion : 1 Piece

Garlic : 2 clove

Walnuts : 1/2 Cup

dried Barberry : 3 Tablespoon

Raisins : 2 Tablespoon

Baked / White Rice : 1 Cup

turmeric : 1/2 Teaspoon

Cinnamon : 1/4 Teaspoon

Cardamom : 1/4 Teaspoon

Dried Mint : 1/2 Teaspoon

Parsley : 1 Tablespoon

The rich flavors of juicy stuffed quail, a perfect combination of tender meat, aromatic spices, and sweet and sour fillings

Recipe :

For 4 People

Step 1: Prepare the Stuffing

Heat the butter in a pan and sauté the chopped onions until golden.
Add garlic, walnuts, raisins, barberries, and dried herbs. Stir well.
Mix in the spices (cinnamon, turmeric, black pepper, and a pinch of cardamom) and cooked rice or breadcrumbs.
Let the mixture cool before stuffing the quail.

Step 2: Season the Quail

Clean and pat dry the quail, then rub them with lemon juice, saffron, salt, and black pepper.

Step 3: Stuff the Quail

Stuff each quail with the prepared filling.
Use toothpicks or kitchen string to secure the quail and keep the stuffing inside.

Step 4: Cook the Quail in the Oven

Preheat the oven to 180°C (356°F).
Place the stuffed quail on a greased baking dish and add some butter or olive oil on top.
Cover the dish with foil and bake for about 45 minutes.
After 45 minutes, remove the foil and bake for another 15 minutes to achieve a crispy, golden skin.

Step 5: Cook the Quail on the Stovetop (Alternative Method)

In a large pot, heat some oil and place the stuffed quail inside.
Add 1/4 cup of water and some butter, then cover the pot and cook on low heat for about 45-50 minutes.
Once cooked, remove the lid and cook for a few more minutes to brown the skin.

Step 6: Serve the Dish

Let the quail rest for a few minutes before serving to lock in the juices.
Serve with saffron rice, roasted potatoes, or grilled vegetables.

Enjoy your delicious stuffed quail!

Description:

When preparing stuffed quail, it's crucial to ensure that the quail is cleaned and patted dry before seasoning to achieve a crisp, flavorful exterior. Marinating the quail with a mixture of lemon, saffron, salt, and pepper will help tenderize the meat and infuse it with aromatic flavors. Be sure to stuff the quail with the filling while ensuring that the stuffing is not packed too tightly, as this could prevent proper cooking. While stuffing, consider balancing the ingredients: a mix of grains like rice or bread, nuts, dried fruits, and aromatic herbs creates a perfect blend of flavors. When cooking, whether using the oven or stovetop, maintaining the correct temperature is essential. Cooking at a moderate heat will allow the quail to cook evenly without drying out. If using an oven, covering the quail with foil during the first phase of cooking helps retain moisture, while uncovering it towards the end allows the quail to develop a golden, crispy skin. Lastly, always let the stuffed quail rest for a few minutes after cooking to ensure the juices settle and the meat remains tender.

Description of diets:

While stuffed quail is a delicious and nutritious option, it may not be suitable for all diets. For those following ketogenic or low-carb diets, the high protein content of quail makes it a suitable choice, though care should be taken with the stuffing. If rice or bread is used in the stuffing, it can increase the carbohydrate content, making it less suitable for strict ketogenic diets. Vegan and vegetarian diets, of course, are incompatible with this dish due to its use of quail, a poultry product. For individuals on a gluten-free diet, it's important to use gluten-free alternatives to bread or pasta if included in the stuffing. The dish is generally compatible with Paleo diets, as it focuses on natural, unprocessed ingredients like meat, nuts, and herbs. However, for those on a low-calorie diet, portion control is key, as the quail and stuffing can be calorie-dense, especially with added butter or oils. High-protein diets would benefit from this dish, as it provides a substantial amount of protein. People on DASH (Dietary Approaches to Stop Hypertension) diets should be cautious about the amount of salt used, particularly in the marination, to avoid exceeding sodium limits. Lastly, this dish may not be suitable for individuals who are fasting due to its relatively high calorie content, especially if served with rich sides. Therefore, this recipe is best enjoyed as part of a balanced, mindful eating plan, adjusting the ingredients to suit specific dietary needs.