The dish of fried duck with Egyptian ruqaq and minced meat is rich in proteins and healthy fats. Duck meat provides a high amount of iron and vitamin B12, which are essential for blood health and energy. It also contains omega-3 fatty acids that support heart health and immunity. Egyptian ruqaq is a good source of carbohydrates that provide the body with energy, while minced meat adds essential proteins for muscle building. However, frying the duck increases the saturated fat content, so it is recommended to consume it in moderation. Benefiting from this recipe requires balancing the ingredients to maintain body health during Ramadan.

How to Make Fried Duck with Ruqaq

Ingredients:

For the fried duck:

• 1 whole duck (1.5 - 2 kg)
• 2 tbsp lemon juice
• 1 tbsp salt
• 1 tsp black pepper
• 1 tsp paprika
• 1 tsp dried thyme
• 1 tsp garlic powder
• Oil for frying

For the Egyptian ruqaq with minced meat:

• 10 dry Egyptian ruqaq sheets
• ½ kg minced meat
• 1 chopped onion
• 2 tbsp melted butter
• 2 cups chicken broth
• Salt and pepper to taste

Preparation Method:

Preparing the Duck:

• Wash the duck thoroughly, then rub it with lemon juice and salt. Let it sit for 30 minutes, then rinse and dry it.
• Season the duck with black pepper, paprika, thyme, and garlic powder.
• Heat oil in a deep pot, then fry the duck until golden and crispy.
• Remove the duck from the oil and let it drain before serving.

Preparing the Ruqaq:

• Sauté the onion with minced meat, salt, and pepper until fully cooked.
• Dip each ruqaq sheet in hot broth, then place a layer in a buttered baking tray.
• Spread the meat mixture over it, then cover with another layer of broth-soaked ruqaq.
• Brush the top with butter and bake in a preheated oven at 180°C until golden.
• Serve hot alongside the fried duck for a delicious Ramadan meal.

Serving Suggestions:

• Serve with a fresh green salad to enhance vitamins and fiber.
• Add roasted vegetables like zucchini, carrots, and bell peppers for extra flavor and nutrition.
• Pair with a yogurt sauce with lemon and garlic or tahini to reduce richness and improve digestion.

Health Benefits of the Recipe

Benefits of Proteins and Their Effect on Satiety and Metabolism

Proteins are essential nutrients for muscle building and metabolic processes, offering the following benefits:

• Increased Satiety: Consuming proteins such as duck meat and minced meat helps reduce hunger for longer periods, aiding in weight management.
• Boosted Metabolism: Digesting protein requires more energy compared to fats and carbohydrates, increasing calorie burn.
• Muscle Health Support: Protein is crucial for repairing and strengthening muscle tissues, especially after fasting or exercise.

Frequently Asked Questions

1. What is the best way to make fried duck less fatty?
   • Roasting it in the oven instead of deep-frying helps drain excess fat.
   • Using an air fryer instead of deep oil frying reduces saturated fat content.
   • Removing the skin before cooking lowers the overall fat intake.
2. Can the minced meat in the ruqaq be replaced with other ingredients?
   • Yes, ground chicken can be used for a lighter flavor.
   • Lentils or minced mushrooms are great vegetarian alternatives.
   • A mix of vegetables such as spinach and bell peppers with cottage cheese can provide a different taste.
3. How can leftovers be stored safely?
   • Duck: Store in the refrigerator for up to 3 days or freeze for up to 2 months in an airtight container.
   • Ruqaq: Best consumed within two days to maintain its crispy texture; store in the fridge.
4. Is this recipe suitable for people on a diet?
   • It can be modified using lower-fat cooking methods such as roasting or air frying.
   • Replacing white ruqaq with whole wheat alternatives increases fiber and reduces calories.
   • Reducing butter or replacing it with olive oil makes it a healthier option.

Calories and Nutritional Values of Ingredients:

🔹 1 Whole Duck (1.5 - 2 kg)

• Calories: 2000-2500
• Protein: 180g
• Fat: 160g
• Vitamin B12: 50 mcg (2080% DV)
• Iron: 20 mg (110% DV)
  ✅ Benefits: A rich source of protein, supports brain health and immunity, and promotes heart health thanks to Omega-3.

🔹 10 Dry Egyptian Sheets of Raqaq

• Calories: 900
• Carbohydrates: 180g
• Fiber: 10g
  ✅ Benefits: Provides quick energy and supports digestion due to the fiber in the flour used.

🔹 ½ kg Ground Meat

• Calories: 1200
• Protein: 100g
• Fat: 90g
• Iron: 12 mg (67% DV)
  ✅ Benefits: A rich source of animal protein that helps build muscles and prevents anemia due to its iron content.

🔹 1 Chopped Onion

• Calories: 40
• Vitamin C: 8 mg (9% DV)
  ✅ Benefits: Boosts immunity and supports heart health thanks to antioxidants.

🔹 2 tbsp Melted Butter

• Calories: 200
• Fat: 22g
  ✅ Benefits: Adds a rich flavor, but contains saturated fats, so it's best to use it in moderation.

🔹 2 Cups Chicken Broth

• Calories: 80
  ✅ Benefits: Contains essential minerals like calcium and magnesium, supporting bone and digestive health.

🔥 Note: Consuming this meal in moderation ensures you get its benefits without negatively affecting your overall health.

Summary

• The recipe is rich in proteins that promote satiety and muscle support.
• Duck meat provides a high amount of iron and Omega-3 but is fattier than chicken.
• The method and ingredients can be adjusted to make it healthier, such as grilling instead of frying and replacing some ingredients with lower-fat options.
• Serving it with vegetables and light sauces makes the meal balanced and nutritious.