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.

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Preparation : 20 min Cooking : 1 h
360 calories/serving
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Ingredients

6 quails 800 g
6 sun-dried tomatoes (oil packed) 24 g
6 leaves fresh basil 3 g
1 pinch salt [optional]
6 slices bacon 120 g
6 toothpicks
1 1/2 tbsp Garlic-Infused Oil 23 mL
1/3 cup white wine 85 mL
2/3 cup Allergen-Free Vegetable Broth 2/3 cup
1 bay leaf 0.2 g

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, 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 garlic-infused 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.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (130 g)

Amount

% Daily Value

Calories

360

Fat

25 g

38 %

Saturated 6.3 g
+ Trans 0 g

32 %

Cholesterol

110 mg

Sodium

360 mg

15 %

Carbohydrate

3 g

1 %

Fibre

1 g

3 %

Sugars

0 g

Net Carbs

2 g

Protein

32 g

Vitamin A

27 %

Vitamin C

18 %

Calcium

2 %

Iron

38 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 3 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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