Recipe #1 - Evening Meal Ideas : Spicy seared duck with rice & salad

Seared Spicy Duck

Duck

Chicken and Turkey will feature frequently in the majority of people’s diets. It tends to be quite rare that we deviate from what we know and try different meats. Rotating your food sources is good to avoid boredom, but also ideal for preventing getting food intolerances. This is my take on how to cook perfect Duck that’s both crispy and tender.

Duck

Duck is a fattier meat. This being said, the fat adds a lot of flavour and so can make for some very tasty dishes. The Duck breasts that I used in this dish contains ~9g of fat and ~27g of protein per 100g. Other white meats such as Chicken and Turkey contain ~1-4g of fat per 100g. This doesn’t mean you shouldn’t eat duck, it just means the higher calorie content needs to be factored in to your plan.

Meat Quality

Duck isn’t as mass produced as other meats and so tends to be more expensive. I used the brand Gressingham which you can get from your local Tesco.

Instructions

Duck

  • Add a teaspoon of butter to a pan and melt so it covers the entire surface
  • Turn the pan up to a maximum heat and place the duck breasts skin side down
  • Start a timer and cook the duck for 5 minutes
  • Once the skin has crisped to a golden brown, turn over to meat side down and cook for 1 minute
  • Put the duck in tin foil and place in a dish
  • Sprinkle with chilli flakes to your preference of heat
  • Cook in the oven for 15-18 minutes at 175°C

Rice

  • Finely chop up 1 large onion, 1 stick of celery and 1 large carrot
  • Place in the pan which the Duck was cooked in so that the vegetables soften in the duck fat
  • Cook on a medium heat until the veggies have sweated down
  • Fold in 500g of cooked basmati rice
  • Turn down the heat and allow the rice to soak up all the juices

Salad

  • Wash a packet of Rocket leaves and place in a large bowl
  • Add finely chopped apple and 1 green chilli
  • Pour over a tablespoon of Apple Cider Vinegar and lime juice
  • Mix all together

If you enjoy this recipe make sure you check out the others I have in the Nutrition section of my website.