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Pan-roasted Duck Breast with Quinoa Salad & Plum
Here's a fresh spin on classic tabbouleh with seasonal plums, fluffy quinoa and plenty of fresh herbs. Top with succulent British duck breast, seared til golden and juicy. Dollop over zingy garlic yoghurt then sprinkle with pumpkin seeds for crunch. It's a summer meal to celebrate.
High protein
6 plants
Serving size
Ingredients
- 2 tsp pumpkin seeds
- 1 handful of fresh flat-leaf parsley
- 1 handful of fresh mint
- 1 plum
- 80g greek style yoghurt (Milk)
- 90g Tenderstem broccoli
- 25g honey
- 1 carrot
- 1 unwaxed lemon (use half)
- 1 garlic clove
- 80g quinoa (Quinoa 100%)
- 2 duck breasts
Nutritional Information
Calories: 609
Protein: 44g
Carbs: 50g
Fat: 27g
Ingredients
- 90g Tenderstem broccoli (use half)
- 1 duck breast
- 1 plum (use half)
- 2 tsp pumpkin seeds (use half)
- 80g greek style yoghurt (use half) (Milk)
- 1 unwaxed lemon (use a quarter)
- 80g quinoa (use half) (Quinoa 100%)
- 1 carrot (use half)
- 1 garlic clove (use half)
- 1 handful of fresh flat-leaf parsley (use half)
- 25g honey (use half)
- 1 handful of fresh mint (use half)
Nutritional Information
Calories: 609
Protein: 44g
Carbs: 50g
Fat: 27g
Pan-roasted Duck Breast with Quinoa Salad & Plum
Here's a fresh spin on classic tabbouleh with seasonal plums, fluffy quinoa and plenty of fresh herbs. Top with succulent British duck breast, seared til golden and juicy. Dollop over zingy garlic yoghurt then sprinkle with pumpkin seeds for crunch. It's a summer meal to celebrate.
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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 large bowl, a small bowl, a sieve, a peeler & a grater
Duck time
- Heat the medium frying pan on medium-high heat
- Season the duck with salt. Once the pan is hot, add the duck and cook, skin-side down, for 4 mins, until crispy. Flip and cook for 2 mins
- Transfer to the lined baking tray, skin-side up, and bake for 11 mins
Boil the quinoa & pickle the carrot
- Add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain
- Meanwhile, finely grate the garlic. Zest the half lemon. Peel the carrot into ribbons
- In the large bowl, combine the juice from half the lemon and three-quarters of the honey. Add the carrot ribbons, season with a pinch of salt, toss to coat, then set aside
Finish roasting
- Trim and cut the broccoli into thirds
- After 11 mins, add the broccoli to the duck tray. Toss with 1/2 tsp oil and a pinch of salt and pepper. Drizzle the remaining honey over the duck, then return to the oven for a further 10 mins, until the broccoli is soft and golden and the duck is cooked through. Once cooked, leave to rest
Prep the rest
- Reheat the frying pan with 1/2 tsp oil on medium heat. Once hot, add the garlic and cook for 30 secs, then transfer into the small bowl
- Stir in the yoghurt, lemon zest, 1 tbsp water (1/2 tbsp for 1 person) and a pinch of salt and pepper. Mix to combine
- Dice the plum into 1cm chunks. Pick the mint leaves from the stalks and finely chop, along with the parsley (reserving a few mint & parsley leaves for garnish)
Toss & plate up
- When ready, slice the duck against the grain
- Add the quinoa, broccoli, plum, chopped herbs and 2 tsp olive oil to the carrot bowl. Season with salt and pepper. Toss to combine, then share between bowls
- Top with the duck. Drizzle over the garlic yoghurt and scatter with the pumpkin seeds and reserved herbs
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