Duck is a rich and delicious meat that's packed with protein. For the veg, I've gone with asparagus and midget trees ( my name for broccoli!), but feel free to improvise. Having fun in the kitchen and mixing it up will help to keep things tasty and vary your nutrients. As you can see, I've doubled the recipe in the picture.
Take each asparagus spear in turn and bend it gently until it snaps - it will naturally snap at the point where it becomes tender. Discard the bottom of the spear.
Bring a large saucepan of water to the boil, then drop in the asparagus and the midget trees and simmer for 1 1/2 minutes. Drain in a sieve or colander, then rinse under cold running water.
Melt the coconut oil in a frying pan over a high heat. Add the duck and stir-fry for 30 seconds, then add the ginger and stir-fry for a further minute, by which time the duck should be cooked through. Remove the pan from the heat and stir through the soy sauce and sesame oil.
Place the cooked vegetables in a bowl, then add the quinoa and the duck, along with all its juices. Mix the whole lot together before transferring to a plate and topping with the spring onion and cucumber.
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Serving Size: 1 Serving (369g) | ||
Recipe Makes: 1 Serving | ||
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Calories: 164 | ||
Calories from Fat: 143 (87%) | ||
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Amt Per Serving | % DV | |
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Total Fat 15.9g | 21 % | |
Saturated Fat 7.2g | 36 % | |
Monounsaturated Fat 4g | ||
Polyunsanturated Fat 3.9g | ||
Cholesterol 0mg | 0 % | |
Sodium 440.4mg | 15 % | |
Potassium 219.6mg | 6 % | |
Total Carbohydrate 4.6g | 1 % | |
Dietary Fiber 2.1g | 9 % | |
Sugars, other 2.5g | ||
Protein 2.9g | 4 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 164
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