How to Make Boiled Duck Egg (Traditional & Healthy Version)
Boiled Duck Eggs are a beloved snack across many Asian cultures, including the border regions of North-East India where Chinese culinary influences are strong. Known for their rich flavor and creamy yolk, duck eggs offer a unique alternative to the more common chicken eggs. Traditionally enjoyed with a sprinkle of salt and aromatic spices, boiled duck eggs are a protein-packed snack perfect for those seeking a wholesome, non-vegetarian bite. In Indian homes, especially in Assam and West Bengal, duck eggs (known locally as 'haser dim' in Bengali) are often enjoyed boiled and served with a dash of black pepper, green chilli, and fresh coriander. Their robust taste and firm texture make them a satisfying and nutritious option, ideal for quick meals or evening snacks. For Indian calorie-conscious families, boiled duck eggs are a simple, healthy choice—free from added fats and packed with nutrients to fuel your day. Their high protein content and minimal preparation make them a great fit for modern, health-aware lifestyles.
材料(1 boiled duck egg with masala sprinkle分)
- 2 Duck eggs (Fresh)
- 500 ml Water (For boiling)
- 1/2 tsp Salt (For seasoning)
- 1/4 tsp Black pepper powder (Freshly ground)
- 1 small Green chilli (Finely chopped) - オプション
- 1 tbsp Coriander leaves (Finely chopped) - オプション
- A pinch Chaat masala (Optional for Indian twist) - オプション
- 1 Lemon wedge (To serve) - オプション
作り方
- 1
Gently wash the duck eggs under running water to remove any dirt.
2 minutes
Use a soft brush if the shells are muddy.
- 2
Place the eggs in a saucepan and cover them with water by about 1 inch.
1 minute
Ensure eggs are in a single layer for even cooking.
- 3
Add a pinch of salt to the water. Bring to a rolling boil over medium-high heat.
5 minutes
Salt helps prevent shells from cracking.
- 4
Once boiling at full strength, reduce heat and simmer for 7-8 minutes for firm yolks.
8 minutes
For softer yolks, reduce simmering time by 2 minutes.
この料理が健康的な理由
Boiled duck eggs are prepared without oil or ghee, making them low in added fat and calories—perfect for calorie trackers and weight watchers. The dish’s simplicity keeps it free from processed ingredients, while the high protein content supports muscle maintenance and aids weight management. Including herbs and spices provides added micronutrients and enhances digestion, making it a wholesome Indian snack.
Duck eggs are an excellent source of high-quality protein, essential for muscle repair and satiety. They provide healthy fats, vitamin B12, selenium, and iron, making them ideal for balanced nutrition. The addition of fresh herbs and spices boosts antioxidants and flavor without extra calories. Duck eggs contain more omega-3 fatty acids than chicken eggs, beneficial for heart and brain health.
プロのヒント
- 💡Tip 1: Use slightly older eggs for easier peeling.
- 💡Tip 2: Add vinegar to boiling water to prevent cracks.
- 💡Tip 3: Shock eggs in ice water for perfect texture.
保存と提供
Keeps for 6-8 hours at room temperature. Refrigerate peeled or unpeeled for up to 2 days.
最適な提供方法: Breakfast or Snack
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 130.0 kcal |
| タンパク質 | 13.0 g |
| 炭水化物 | 1.1 g |
| 総脂質 | 11.6 g |
| 食物繊維 | 0.0 g |
| 糖類 | 1.1 g |
| 鉄 | 3.8 mg |
| カルシウム | 64.0 mg |
| ナトリウム | 140.0 mg |
| カリウム | 168.0 mg |
| コレステロール | 619.0 mg |
| ビタミンA | 650.0 IU |
| ビタミンC | 0.0 mg |
| Magnesium | 13.0 mg |
| Zinc | 1.6 mg |
| Phosphorus | 210.0 mg |
| Vitamin D | 5.4 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.3 mg |
| Vitamin B3 (Niacin) | 0.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 5.4 µg |
| Folate | 80.0 µg |
