So this was a little Sunday treat. De Waterkant has a cool Sunday market where I picked up the duck breast from Crowder’s Butchers. They do great looking organic meat and also offer weekly delivery on baskets of meat. Mr Crowder reckons he can source whatever you looking for too, be it some venison or something unusual. I will definitely be making use of these guys again. The duck was superb and it always goes well with two of my favourite fruits: cherries and grapes 🙂
This meal was not very high in calories or carbohydrates. It does provide a fair amount of protein but also some fat, all of which is natural from the duck. Duck is quite high in monounsaturated fats. My post on fats commented on the different types of fat, monounsaturated fats are recommended as the major type of fats we should be consuming. This dish is also a pretty good source of potassium, iron, niacin and the antioxidants selenium and lutein. It is low in fibre however.
Ingredients for two
2 x duck breast
Half a can pitted cherries
75ml decent red wine
1 Tbsp sugar
1 tsp cinnamon
1 cup cous cous
2 cups mange tout
Salt and pepper
|Nutrient per serving|
Reduce the cherries and wine over a medium heat. Add the sugar and a little cinnamon and cook until a nice thick consistency.
Preheat the oven to 180 and boil the kettle.
Pat dry the duck and with the breasts skin side up score the skin and season with a little salt and pepper. Heat a griddle pan to full heat and place the duck skin side down for 5 minutes. Drain the fat that is rendered before turning the meat and keep a teaspoon or two for the cherry reduction for a little extra flavour. Cook the breast meat side down for 2 minutes and then place in the oven for 5 minutes.
While the breasts are in the oven cover the cous cous with boiling water, add a little salt and cover. Steam the mange tout for 5 minutes.
Take the breasts from the oven and let them sit for 5 minutes while you reheat the sauce, and finish off the veg and cous cous.
Put a good serving of sauce on the plate, thinly slice the breast meat and lay it over the sauce. Plate up the rest of the goods and serve with a little Pinot Noir.