The protein cooking time listed in this recipe has been updated.
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Glazed Orange Duck with Parsnip & Potato Mash
Sear succulent British duck till golden and delicious. Pair with a sticky-sweet sauce of shallot, honey, mustard and orange. Roasted carrots for extra vitamin C. Fluffy potato and parsnip mash, with spring onions and chives, complete the feast.
High protein
1/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 2 carrot
- 1 garlic bulb (use half)
- 1 orange
- 3 spring onion
- 1 handful of fresh chives
- 2 large potatoes
- 1 shallot
- 25g honey
- 1 tbsp balsamic vinegar (Sulphites) (Wine Vinegar, Concentrated Grape Must)
- 1 parsnip
- 2 duck breasts
- 1 chicken stock cube (use half) (Celery) (sea salt, potato starch*, sustainable palm oil* , sugar*, chicken fat* 3.5%, yeast extract, natural flavour, chicken meat* 1%, herbs & spices* (turmeric*, black pepper*, parsley*, rosemary*), onion powder*. * Organic ingredient)
- 1 tbsp Dijon mustard (Mustard) (Water, Mustard Seeds (Ground), Spirit Vinegar, Salt)
Nutritional Information
Calories: 673
Protein: 42g
Carbs: 85g
Fat: 19g
Ingredients
- 1 orange (use half)
- 1 duck breast
- 1 garlic bulb (use a quarter)
- 3 spring onion
- 1 tbsp balsamic vinegar (use half) (Sulphites) (Wine Vinegar, Concentrated Grape Must)
- 1 handful of fresh chives (use half)
- 1 tbsp Dijon mustard (use half) (Mustard) (Water, Mustard Seeds (Ground), Spirit Vinegar, Salt)
- 2 carrot
- 1 parsnip (use half)
- 25g honey (use half)
- 2 large potatoes
- 1 chicken stock cube (use a quarter) (Celery) (sea salt, potato starch*, sustainable palm oil* , sugar*, chicken fat* 3.5%, yeast extract, natural flavour, chicken meat* 1%, herbs & spices* (turmeric*, black pepper*, parsley*, rosemary*), onion powder*. * Organic ingredient)
- 1 shallot (use half)
Nutritional Information
Calories: 955
Protein: 47g
Carbs: 136g
Fat: 25g
Glazed Orange Duck with Parsnip & Potato Mash
Sear succulent British duck till golden and delicious. Pair with a sticky-sweet sauce of shallot, honey, mustard and orange. Roasted carrots for extra vitamin C. Fluffy potato and parsnip mash, with spring onions and chives, complete the feast.
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Cooking Instructions
- Preheat the oven to 200C / fan 180C / gas mark 6. Bring a saucepan filled with salted hot water to a boil. Peel the potatoes and parsnip and dice into 2cm cubes, then add to the saucepan. Boil for 22-25 mins, until soft, then drain. Return to the pan and mash with a pinch of sea salt and black pepper.
- Meanwhile, thinly slice the spring onions and shallot. Finely chop or crush 3 garlic cloves. Finely chop the chives. With a small knife, peel and remove all pith from the orange and carefully cut out the segments.
- Cut the carrots into batons (peel optional). Place onto a lined baking tray and toss with 1 tsp oil, a pinch of sea salt and black pepper. Set aside.
- Heat a medium frying pan on medium-high heat. Season the duck with sea salt. Add to the pan and cook for 4-5 mins (skin-side down), until crispy. Flip and cook for 1-2 mins. Transfer to the carrot tray (skin-side up). Bake for 8-10 mins, until the carrots are soft, and the duck is cooked through. Remove the duck and leave to rest, then thinly slice against the grain.
- Wipe the duck pan, and reheat with 1 tsp oil on medium heat. Add the shallot, garlic and half the spring onions. Cook for 5 mins, then add the honey, mustard, vinegar and 50ml hot water (25ml for 1 person). Crumble in half the stock cube. Simmer for 3 mins, then add the orange segments, juice from the remaining orange membrane, half the chives and the cooked carrots. Mix to combine.
- Stir the remaining spring onions and chives through the mash. Serve the mash with the carrots and duck. Drizzle over the sauce.
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