Goanese Fiery Duck Curry in Vindaloo Sauce

Ingredients
6 Dried red chillies, stemmed - and broken	4 lb Duck, quartered and skinned
1/2 c Distilled white vinegar	2 tbs Mild vegetable oil
4 Garlic cloves, peeled	1 ts Salt, or to taste
1 Half-inch piece peeled fresh -ginger	1 c Water
2 ts Ground cumin	2 ts Sugar
2 ts Ground coriander	2 tb Minced cilantro or parsley.
½ ts Ground cinnamon

Soak chillies in vinegar for 15 minutes. Add garlic and ginger and blend into a puree. Scrape mixture into a small bowl.
Cover and refrigerate for at least 2 hours. Heat oil in a large Dutch oven over medium-high heat. Add duck pieces and brown on all sides.
Add salt, water, sugar and any remaining spice puree. Bring to a boil. Cover and simmer, stirring occasionally, until duck is tender, about 1 hour. Skim off all fat.
Transfer duck to a heated platter, pour sauce over, and garnish with minced cilantro.

Per Serving : 335 calories, 36 g protein, 3 g carbohydrate, 19 g fat (7 g saturated), 135 mg cholesterol, 455 mg sodium, 0 g fiber.

Nutrient Composition Per Serving
MACRONUTRIENTS		MICRONUTRIENTS
Energy (Kcal)	693	Carotene ( μg )	309.0
Protein (g)	98.9	Vitamin C (mg)	5.06
Carbohydrate (g)	6.56	Mg (mg)	20.8
Fat (g)	30.14	Na (mg)	6.66
Fibre (g)	2.313	K (mg)	78.73
Minerals (g)	6.0	Mn (mg)	0.11
Calcium (mg)	74.7	Zn (mg)	0.21
Phosphorus (mg)	1104.4	Cr (mg)	0.002
Iron (mg)	0.64

Instead of duck use lean meat like chicken.

Ingredients
6 Dried red chillies, stemmed - and broken	4 lb Duck, quartered and skinned
1/2 c Distilled white vinegar	2 tbs Mild vegetable oil
4 Garlic cloves, peeled	1 ts Salt, or to taste
1 Half-inch piece peeled fresh -ginger	1 c Water
2 ts Ground cumin	2 ts Sugar
2 ts Ground coriander	2 tb Minced cilantro or parsley.
½ ts Ground cinnamon

Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal)	599
Protein (g)	118.24
Carbohydrate (g)	6.11
Fat (g)	11.24
Fibre (g)	2.31
Minerals (g)	6.44