Calories: 826 kcal each (above picture is for two people)
Macros Per Person: 78g Protein, 84g Carb & 22g Fat
Ooooh…. now this is yummy! Duck does not feature at home for us – it’s mostly reserved should we go to a Chinese restaurant. Having Duck in a non-asian way, and at home, is such a treat for the senses. Perfectly cooked and balanced with orange and honey, the duck melts in your mouth. Combine that with the healthy goodness and bite of the Pak Choi and some rice to soak up all the juices and bring some starchy carbs to the table. A true delight, and jam packed full of protein and carbs. Perfect for those training hard, or for the times you want to treat yourself.
What (for two)
- Duck Breast Portions – 2x
- Steamed Basmati Rice (microwaveable) – 1.5 packs / 375g
- Honey – 3x teaspoons
- Orange Juice – 2x fruit yields
- Orange Zest – 1x teaspoon
- Pak Choi – 200g
- To Flavour – Sea Salt, Black Pepper, Thyme
Duck, like other types of poultry, are a good source of protein, niacin, phosphorus, riboflavin, iron, zinc, vitamin B-6, thiamine and smaller amounts of vitamin B-12, folate and magnesium. The skin is contains about 1/3 saturated fat and 2/3 monounsaturated or polyunsaturated fat. You get a great portion of indigestible fibre and prebiotic benefits for your guts’ microbiome (i.e. feeding the beneficial bacteria), that come with Pak Choi, plus it’s an excellent source of vitamin K, vitamin C, vitamin A (in the form of carotenoids), potassium, folate, vitamin B6, calcium and manganese. White Rice is pretty empty when it comes to nutrients to be honest, but it is so much better than choosing Brown Rice as the harmful Lectins (such as Gluten) in the wholegrain have mostly been removed.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.