Fragrant Duck Breasts With Wild Rice Pilaf
|Duck breasts||2 (Skin On)|
|Garam masala||1 1⁄2 Teaspoon|
|Grated ginger||1 Teaspoon|
|Cumin seeds||1 Teaspoon|
|Mixed basmati and wild rice||4 Ounce (100 Gram)|
|Vegetable stock||300 Milliliter|
|Frozen peas||3 Ounce (85 Gram)|
|Spring onions||1 Bunch (100 gm), finley sliced|
|Mango chutney||2 Tablespoon|
1) Score criss-crossed lines into the duck skin. Season with garam masala and ginger by rubbing thoroughly. Refrigerate to chill for 30 minutes.
2) Preheat oven to 200C/fan 180C/gas 6.
3) In a heavy, non-stick pan, heat oil to fry the duck gently in skin-side down position, for 10 minutes or until the fat comes out. Discard the excess fat halfway through.
4) Use a baking dish to place the duck.
5) Place the baking dish inside the oven to roast in skin-side up position for around 10 minutes. Leave the duck to rest.
6) In another pan, melt butter. Add cumin seeds, fry for 2-3 minutes, then stir in the rice for another few minutes.
7) Pour over the stock, cover partly with a lid, and simmer for 10-12 minutes, adding the peas for the final 4 minutes.
8) When the rice is cooked and all the liquid has been absorbed, fork through the spring onions and some seasoning to taste.
9) Slice the duck and serve with rice and a spoonful of chutney.
Calories 460 Calories from Fat 102
% Daily Value*
Total Fat 13 g20.6%
Saturated Fat 5 g25.2%
Trans Fat 0 g
Cholesterol 80 mg26.7%
Sodium 709.9 mg29.6%
Total Carbohydrates 64 g21.4%
Dietary Fiber 7.6 g30.2%
Sugars 10.3 g
Protein 26 g51.9%
Vitamin A 34.6% Vitamin C 37.5%
Calcium 14.2% Iron 37.8%
*Based on a 2000 Calorie diet