Seared Duck Breast

with Lentil Cassoulet

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Instructions

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1 Prep vegetables

Remove the duck breasts from the fridge 20-30 min prior to cooking. This will allow them to reach room temperature. Preheat the oven to 200°C/180°C fan. Peel and mince the oniongarlic and carrots. Rinse and finely dice the celery. Chop the tomatoes.

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2 Fry vegetables

Heat a drizzle of oil in a large pot over a medium-high heat. Add the onion, carrot, celery and garlic and fry for 5 min. Add the tomato paste, tomatoes, balsamic vinegar and honey.

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3 Simmer

Drain and rinse the lentils. Add the lentils, measured water, stock cube, thyme and bay leaves to the pot. Reduce the heat to low. Cover and simmer for 25 min.

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4 Fry duck

Meanwhile, score the duck fat without cutting all the way down to the meat. Place the duck breasts, skin-side down, in a cold dry pan. Place the pan over a low heat and fry for 10 min, skin-side down only. After 10 min the skin will be golden and crispy and most of the fat will have rendered into the pan. Don't rush this step! Flip and cook for 1 min further.

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5 Roast

Transfer the duck breasts to an oven dish. Reserve the fat from the pan. Season the duck with salt and pepper. Roast in the oven for 7-8 min. Remove the duck breasts from the oven and set aside to rest for 5 min before slicing finely.

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6 Season

Meanwhile, clean and slice the mushrooms. Fry them in the reserved duck fat. Finally, season the lentil cassoulet with salt and pepper to taste. Divide the lentils among plates and top with sliced duck breasts and fried mushrooms.

Tips for fussy eaters

Why not fry a couple of peeled and grated potatoes in the duck fat?

Pro tip

Allow the duck breasts to rest for at least 5 minutes before serving.

Lentils are packed with fiber, folic acid, and potassium. Making them excellent promoters of heart health.

Cooking Time: 30 min

Cals 876 · Prot 114 · Carbs 52 · Fat 24

Ingredients

Number of people

Topping

Duck breasts 2 Pieces
Mushroom 250 Grams
Salt 1 Tsp
Black pepper 0.5 Tsp

Cassoulet

Brown onion 1 Piece
Garlic cloves 2 Pieces
Carrot 1 Piece
Celery 1 Piece
Tomatoes 1 Piece
Olive oil 1 Tbsp
Tomato paste 30 Grams
Balsamic vinegar 15 ML
Honey 20 Grams
Canned lentils 265 Grams
Water 150 ML
Chicken stock cube 0.5 Pieces
Fresh thyme 10 Grams
Dried bay leaves 2 Pieces
Salt 0.5 Tsp
Black pepper 0.5 Tsp

Lentils are packed with fiber, folic acid, and potassium. Making them excellent promoters of heart health.

Cooking Time: 30 min

Cals 876 · Prot 114 · Carbs 52 · Fat 24

Instructions

photo

1 Prep vegetables

Remove the duck breasts from the fridge 20-30 min prior to cooking. This will allow them to reach room temperature. Preheat the oven to 200°C/180°C fan. Peel and mince the oniongarlic and carrots. Rinse and finely dice the celery. Chop the tomatoes.

photo

2 Fry vegetables

Heat a drizzle of oil in a large pot over a medium-high heat. Add the onion, carrot, celery and garlic and fry for 5 min. Add the tomato paste, tomatoes, balsamic vinegar and honey.

photo

3 Simmer

Drain and rinse the lentils. Add the lentils, measured water, stock cube, thyme and bay leaves to the pot. Reduce the heat to low. Cover and simmer for 25 min.

photo

4 Fry duck

Meanwhile, score the duck fat without cutting all the way down to the meat. Place the duck breasts, skin-side down, in a cold dry pan. Place the pan over a low heat and fry for 10 min, skin-side down only. After 10 min the skin will be golden and crispy and most of the fat will have rendered into the pan. Don't rush this step! Flip and cook for 1 min further.

photo

5 Roast

Transfer the duck breasts to an oven dish. Reserve the fat from the pan. Season the duck with salt and pepper. Roast in the oven for 7-8 min. Remove the duck breasts from the oven and set aside to rest for 5 min before slicing finely.

photo

6 Season

Meanwhile, clean and slice the mushrooms. Fry them in the reserved duck fat. Finally, season the lentil cassoulet with salt and pepper to taste. Divide the lentils among plates and top with sliced duck breasts and fried mushrooms.

Tips for fussy eaters

Why not fry a couple of peeled and grated potatoes in the duck fat?

Pro tip

Allow the duck breasts to rest for at least 5 minutes before serving.

Ingredients

Number of people

Topping

Duck breasts 2 Pieces
Mushroom 250 Grams
Salt 1 Tsp
Black pepper 0.5 Tsp

Cassoulet

Brown onion 1 Piece
Garlic cloves 2 Pieces
Carrot 1 Piece
Celery 1 Piece
Tomatoes 1 Piece
Olive oil 1 Tbsp
Tomato paste 30 Grams
Balsamic vinegar 15 ML
Honey 20 Grams
Canned lentils 265 Grams
Water 150 ML
Chicken stock cube 0.5 Pieces
Fresh thyme 10 Grams
Dried bay leaves 2 Pieces
Salt 0.5 Tsp
Black pepper 0.5 Tsp
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