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Pan-roasted Duck Breast with Veg Fried Rice & Pineapple Sauce
Tender, British duck pairs perfectly with the sticky pineapple sauce in this Asian-inspired dish. Served over a bed of fried rice, studded with crispy tamari-sizzled pak choi. A honey, garlic and chilli drizzle brings it all together.
High protein
Low sat fat
Serving size
Ingredients
- 100g rice (brown) (use half) (100% Brown Rice)
- 139g tinned pineapple (use a quarter) (Pineapple, pineapple juice)
- 2 tbsp rice vinegar (use half) (Rice Vinegar, Salt)
- 2 tbsp tamari (use half) (Soya) (water, soybeans, salt, spirit vinegar)
- 2 pak choi
- 1 shallot (use half)
- 1 carrot (use half)
- 2 garlic clove
- 4cm fresh ginger (use half)
- 25g honey (use half)
- 1 duck breast
- 1 chilli (use half)
Nutritional Information
Calories: 608
Protein: 44g
Carbs: 71g
Fat: 17g
Ingredients
- 100g rice (brown) (100% Brown Rice)
- 139g tinned pineapple (use half) (Pineapple, pineapple juice)
- 2 tbsp rice vinegar (Rice Vinegar, Salt)
- 2 pak choi
- 1 shallot
- 1 carrot
- 2 duck breasts
- 2 garlic clove
- 1 chilli
- 25g honey
- 2 tbsp tamari (Soya) (water, soybeans, salt, spirit vinegar)
- 4cm fresh ginger
Nutritional Information
Calories: 583
Protein: 41g
Carbs: 68g
Fat: 17g
Pan-roasted Duck Breast with Veg Fried Rice & Pineapple Sauce
Tender, British duck pairs perfectly with the sticky pineapple sauce in this Asian-inspired dish. Served over a bed of fried rice, studded with crispy tamari-sizzled pak choi. A honey, garlic and chilli drizzle brings it all together.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with parchment paper
- Bring a medium saucepan filled with salted water to a boil
- Pull out a medium frying pan, a small frying pan, a small bowl, a sieve & a grater
Get the rice on & start the sauce
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain
- Meanwhile, finely grate the garlic and ginger. Deseed and finely dice half the chilli, then finely slice the remaining. Drain half the pineapple reserving 2 tbsp of the juice (1 tbsp for 1 person)
- In the small bowl, combine the honey, vinegar, reserved pineapple juice, tamari, garlic, ginger, diced chilli (for those who'd like the heat) and 2 tbsp water (1 tbsp for 1 person). Set aside
Time for duck
- Heat the medium frying pan on medium-high heat. Once hot, add the duck (skin-side down) and cook for 4 mins, until crispy. Flip and cook for 2 mins, then transfer to the lined baking tray (skin-side up)
- Bake for 21 mins, until cooked through. Leave to rest
Make the fried rice
- Dice the carrot into 1cm chunks (peel optional). Finely dice the shallot. Trim and cut the pak choi into bite-sized pieces
- Reheat the pan with the duck fat on medium-high heat. Once hot, add the carrot and cook for 2-3 mins. Add the shallot and cook for 3 mins
- Add the pak choi and cook for 2-3 mins, until wilted. Stir in the cooked rice and 1 tbsp of the sauce (1/2 tbsp for 1 person). Cook for 1-2 mins, until the sauce coats the rice and veg
Finish the pineapple sauce
- Meanwhile, heat the small frying pan with 2 tsp oil on medium-high heat. Once hot, add the pineapple
- Cook for 2-3 mins, until golden, then pour in the remaining sauce
- Cook for 2-3 mins more, until the sauce has thickened slightly. Add a splash of water if needed
Plate up
- Thinly slice the duck against the grain
- Share the rice between plates, topped with the sliced duck. Spoon over the pineapple sauce and garnish with the sliced chilli (for those who’d like the heat)
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