Duck Breast with Sweet Red Onion & Roasted Plum Sauce, Creamy Cabbage and Rice

Calories: 1225 kcal (or 834 kcal smaller portion)

Macros: 108g Protein, 95g Carb & 48g Fat

DESCRIPTION:

The sheer beauty and taste extravaganza of real food and no junk added! There’s something so appealing and innately enjoyable about duck meat with crispy skin. Meatier, softer, richer and smoother than chicken, with higher amounts of healthy fats and glycine. This meal tantalises all the senses! Richness of the soft duck, sweetness of the plum and red onion sauce, creaminess of the cabbage-cream combo, and calming effect of butter basmati rice.

Culinary indulgence at home – all in under 25mins with a low skill level required. Oh, and wonderful nutrient dense. Enjoy!😋

For a smaller portion, drop down to 1x Duck Breast (200g), halve the Cream and Cabbage, 50g uncooked rice with 5 g butter, and halve the duck sauce ingredients. This would save 391  calories, without compromising on the flavours or nutritional goodness whatsoever.

Cooking Time: 25mins

INGREDIENTS:

• Duck Breast with Skin – 1 ½ breasts / 266g
• Red Wine – 15ml
• Diced Red Onions – 2x tablespoons
• Raw Honey – 1x teaspoon
• Crushed Garlic (lazy) – ½ teaspoon
• Fennel – ½ teaspoon
• Plums – 2x fruit
• Sweetheart Cabbage – 170g
• Double Cream – 30ml
• Basmati Rice – 65g (with 100ml water)
• Grass Fed Butter – 10g
• Seasoning and Flavouring – Rock Salt and Coriander Leaf

HEALTH BENEFITS:

• Duck, like other types of poultry, is a great source of protein, iron, selenium, B vitamins, zinc and healthy fats. The skin contains about ⅓ saturated fat and ⅔ monounsaturated or polyunsaturated fat. Duck Skin Is a Significant Source of Glycine, which is an important amino acid that plays a wide range of roles within the body, and duck offers 1614 mg per 100 grams.
• Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
• Double Cream – When cows’ milk reaches the dairy, it contains a liquid substance called butterfat, and this, when it’s skimmed off the surface of the milk, is cream, or what we know as double cream. It is extremely rich with a minimum fat content of 48 per cent, most of which being nutritious saturated fat. It’s high in fat-soluble vitamins A, D and K, as well as calcium, choline, vitamin E and phosphorus. Of course, it’s high in calories, so manage portion sizes carefully.
• Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
• Cabbage is an excellent source of vitamin C and vitamin K, a good source of folate, and a good source of manganese. One cup of raw, chopped cabbage contains only 22 calories, 5 grams of carbohydrates, 2.2 grams of fibre. The glycemic effect of cabbage is minimal, meaning it doesn’t raise your blood sugar.
• 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. Great for getting in easily digested carbs and calories.
• Plums primarily contain carbohydrates, with 9.6g (all of which are naturally-occurring sugars) per 100g. Plums contain a good mix of vitamins and minerals, especially calcium, magnesium, and folate. Plums also contain vitamin C and carotene.
• Red Wine is high in antioxidants, especially resveratrol and proanthocyanidins, which are largely responsible for the health benefits of red wine. They help reduce oxidative damage in the body by mopping up the free radicals. They may also help prevent heart disease and cancer.