Healthy Duck Curry, Cauliflower Rice & Carrot, Mooli & Cucumber Salad
Healthy duck curry? Well yes, there is such a thing. Remember when I made this chilli and mint duck breast recipe and found that once the fat is removed from the duck breast, its actually leaner than chicken? That's still true, so sadly we have to relinquish the delicious crispy skin for the greater good this time. Once the skin of your duck is removed, each breast is about 92 calories - WIN. So, here's the recipe:
Serves three or two with leftovers
1/4 medium cauliflower
Two duck breasts
Three cloves garlic
Fresh chillis to your liking (I used three)
3 tablespoons virgin coconut oil
20g creamed coconut (the stuff that comes in a block - much kinder to the waistline as I find you use less than the tinned coconut milk and it packs much more flavour in)
Dash coconut milk (the dairy alternative)
One teaspoon ghee (not healthy but I find essential for flavour)
Tablespoon fat free natural yoghurt
Some fresh mint
Teaspoon ground coriander
Teaspoon ground turmeric
Teaspoon ground ginger
Teaspoon freshly ground fennel seeds
Dash fresh lime juice
Start by cooking your duck breasts. Considering they are so low fat and low cal I thought it wouldn't do much harm to cook them in the traditional way with the skin on, then remove. So, skin side down in a hot pan for about five minutes, draining the fat off throughout and then finish off in the oven to your liking. Rest the duck and then remove the skin and slice thinly. Set aside.
For the curry, blend the tomatoes, chilli and garlic until smooth. Heat the coconut oil and ghee in a large pan and then add all of the ground spices. Add the tomato garlic mix. Let simmer with the lid on on a medium heat for 10 minutes or so, then taste and adjust any seasonings. Add the creamed coconut and coconut milk when you're happy with it.
For the salad - using a vegetable peeler, peel long ribbons of carrot, mooli and cucumber into a bowl. Add the yoghurt, lime juice and finely chopped mint and mix well to coat the strands.
Make your cauliflower rice by popping smallish florets into a food processer and then microwaving or dry frying for a matter of minutes.
Finally, stir your rested skinless duck into the curry sauce and you're ready to serve. Enjoy and let me know how you get on.
I make this about 450 calories but watch the ghee, coconut oil and coconut cream levels.