Healthy duck recipes
One of the biggest misconceptions about duck is in relation to the fat content, so let’s debunk this myth as a start. Sure, duck has a generous layer of fat, how else could it be used to make such great roast potatoes, however this fat is on the surface. By simply removing the skin, the majority of the fat is taken away, leaving behind a lean source of protein. In fact, once the skin is removed, duck breast is on par with skinless chicken breast, both of which come in at approximately 3g of fat per 100g of meat. Consequently, skinless duck breast makes a tasty and lean addition to waistline friendly midweek suppers. We have selected some of our favourite healthy duck recipes…
This salad is simple to make and a great lunch dish or starter for dinner with friends. Cook a half Gressingham aromatic duck following the instructions on the packet. While cooking combine salad leaves, grated carrots, finely chopped onions, chopped cucumber in a large bowl. When the duck is cooked, leave it to stand for 10 minutes before removing the skin and shredding it. Toss the shredded duck with the salad. Make the dressing by combining 2tbsp hoisin sauce, 1 tbsp sesame oil, 1 clove of garlic (minced), juice of 1 lime, 1 tsp freshly grated ginger, 2 tsp soy sauce and 1 red chilli chopped. Drizzle the dressing over the salad and top with pomegranate seeds.
Try this delicious noodle soup full of our favourite Eastern flavours and textures. We love using leftover roast duck or it also works well with chicken. Prepare the soup by cooking 150g rice noodles, heat a pan and fry ginger, garlic, spring onions until softened. Pour in 1 litre chicken stock, 1 1/2 tbsp oyster sauce, 1 tbsp soy sauce, and simmer on a low heat. Blanch 2 pak choi (quartered lengthways) for 2 minutes and remove with tongs. Do the same with the noodles. Divide the noodles and pak choi between two warm bowls and top with shredded cooked duck. Ladle over the hot soup then garnish with chilli and spring onion.
This wonderful salad benefits from the sweet, smoky flavours of the rose harissa. It is still delicious without, if spice is not your preference. Remove the skin from 2 duck breasts and coat in rose harissa paste and two tbsp of olive oil. Leave the duck to marinade for 1 hour. Sear the duck in a griddle pan and then finish off in the oven. Slice 2 aubergines into 1cm thick rounds and griddle in the pan, turning once they are charred. Transfer to a warm plate lined with kitchen towel to absorb excess oil. Remove the duck from the oven and leave to rest before carving into thick slices. Meanwhile toast 50g pine nuts in pan. To serve cover a large plate with gem lettuce leaves, arrange the warm aubergine on top then sprinkle over 100g crumbled feta cheese and chopped parsley. Make a quick dressing with lemon juice, honey, remaining olive oil and seasoning, Drizzle this over the salad then top with sliced duck and pine nuts.
Happy New Year!
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