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Pan-Fried Duck Breast with Green Vegetables

Pan-Fried Duck Breast with Green Vegetables

NUTRITION

Makes 2 servings. Per Serving:
560

Calories

27g

Fat

8g

Carbs

50g

Protein

INGREDIENTS

 

– 2 duck breasts with skin on
– 1 tbsp coconut oil
– 2 courgettes (aka zucchini)
– 1 daikon
– 2 green bell peppers
– 1 spring onion stalk
– salt and pepper
– Optional: garlic, ginger, Chinese five-spicve

DIRECTIONS

 

1. Slice the duck breasts across into thin strips, about 3-5mm thick

2. Chop up the vegetables

3. Get the vegetables cooking first

4. Heat up some coconut oil or another vegetable oil (except olive oil) for 1 minute or so

5. Stick your veggies in, add salt and pepper

Optional: add Chinese Five-Spice, or another oriental-flavoured spice mix. If you have the time to chop garlic and ginger, they will go well with this dish. 6. Fry on high-medium heat for about 10 minutes, stirring occasionally

7. You can vary the frying time depending on how you prefer your veggies – very soft, or a bit crunchy

8. While your veggies are frying, start cooking the duck

9. Get a second frying pan and heat it up dry for 1-2 minutes on high heat. No oil required – duck breast will quickly shed lots of fat into the pan.

10. Throw your sliced duck on the hot pan and fry for about 2-3 minutes, turning slices over at least once

11. Switch off the heat and season the duck with salt and pepper

12. Put your cooked veggies on a plate and add fried duck slices on top

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