Stuffed Boneless Quail with Wild Rice and Sage Stuffing

Quail are stuffed with a savory mixture of wild rice, onion, celery, sage, parsley and walnuts. This is a dish you’ll impress yourself with!

Step: 1

Preheat oven to 375 degrees F (190 degrees C). Lightly grease a roasting pan.

Step: 2

Wash quail and rub the inside cavities with salt and 1 teaspoon of orange zest.

Step: 3

In a medium saucepan bring vegetable broth and rice to a boil. Add the bay leaf and reduce heat to low; cover and simmer for 35 to 40 minutes, or until liquid is absorbed.

Step: 4

Meanwhile, heat oil in a medium skillet over medium heat. Saute onions until translucent; add celery and sage and saute 2 minutes. Transfer to a medium bowl. Stir in the egg white, remaining orange zest, walnuts, black pepper, cooked rice and parsley; mix well. Stuff the cavities of the quail with the rice mixture. Lightly season the skins with salt and cracked black pepper.

Step: 5

Bake in preheated oven for 35 to 40 minutes, or until cooked through.

Step: 6

Remove quail from pan and de glaze with the chicken broth. Strain and ladle over the quail.

Per Serving: 339 calories; protein 25.4g; carbohydrates 13.8g; fat 20.3g; cholesterol 82.8mg; sodium 272.7mg.

The most clear way to choose a side dish is to look at your main dish (pasta, chicken, seared tofu) and pick more different. When you’re making pasta, go for a simple healthy dish . Made steak? Go for more light. If you’re making stir-fry with rice, it must not a best idea to adjust with make a rice salad.

This also can make to cooking method . You don’t want to push more often your oven by scheduling three dishes at once in there, or be rounding four pans on the stovetop . But often you can make a dish do double-duty .