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Ингредиенты
- 1 x Duck breast, about 250 g
- 2 Tbsp. Honey
- 2 x Cloves garlic, minced
- 1 Tbsp. Soy sauce
- 4 Tbsp. Extra virgin olive oil
- 1 pch grnd ginger
- 3 x Carrots, peeled
- 1/2 x Onion, minced
- 1 x 420 gram can green lentils, liquid removed
- 1 sprg fresh thyme
- 50 ml White wine
- 1 x Vegetable stock cube
- 350 gm Jersey royal potatoes, cut in half
- 200 gm Greek lowfat yoghurt
- 2 Tbsp. Minced fresh dill
- 25 gm Butter
- 200 gm Sugar snap peas Finely grated zest, juice of 1 orange
- 1 tsp White wine vinegar
- 1 pch Caraway seeds, salt and pepper
Инструкции
- Preheat the oven to 220c/425f/Gas 7.
- 1 For the Duck: Trim the excess skin from the duck, keeping the trimmings.
- In a shallow dish mix the honey, 1 clove minced garlic, soy sauce, 1 tbsp extra virgin olive oil, grnd ginger and season. Score the skin on the duck breast with a sharp knife, add in to the dish and turn to coat in the mix.
- 2 Heat an ovenproof frying pan. Add in the duck and brown on both sides, transfer the pan to the oven and cook for 10-12 min till cooked to taste.
- 3 To make the Lentil Stew: Finely chop 1 carrot. Heat 1 tbsp extra virgin olive oil in a pan. Add in the minced onion and 1 clove minced garlic and soften for a few min. Add in the minced carrot, thyme, liquid removed lentils, white wine, stock cube and 450ml/16fl ounce boiling water. Simmer for 5-8 min till tender and the liquid has reduced. Then season.
- 4 Heat 1 tbsp extra virgin olive oil in a small frying pan. Add in the duck skin trimmings and cook till golden brown and crisp. Then drain on kitchen paper.
- 5 Pile the lentil mix onto a plate. Thickly slice the duck and arrange on top of lentils. Then scatter the duck skin on top.
- 6 For the Salad Plate: Cook the potatoes in a pan of boiling salted water till tender. Drain the cooked potatoes and mix with the lowfat yoghurt and minced dill. Then season.
- 7 Heat the butter in a frying pan. Add in the sugar snap peas and cook till just tender.
- 8 Remove the peas from the pan, place in a bowl and add in the orange zest, 1 tbsp extra virgin olive oil, white wine vinegar, caraway seeds and season. Then toss together.
- 9 Using a potato peeler, cut the remaining carrots into thin ribbons. Add in to the frying pan used to cook the sugar snap peas, add in the orange juice and saute/fry till just tender. Arrange the potato salad, peas and carrots on a plate.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 672g | |
| Recipe makes 2 servings | |
| Calories 707 | |
| Calories from Fat 375 | 53% |
| Total Fat 42.53g | 53% |
| Saturated Fat 13.04g | 52% |
| Trans Fat 0.0g | |
| Cholesterol 58mg | 19% |
| Sodium 1133mg | 47% |
| Potassium 1334mg | 38% |
| Total Carbs 66.17g | 18% |
| Dietary Fiber 8.3g | 28% |
| Sugars 32.97g | 22% |
| Protein 15.13g | 24% |
