Duck and Pumpkin Bowl

Duck and Pumpkin Bowl

Duck is a beautifully rich meat that is packed with flavour. If you enhance that with other complimentary ingredients then you can create a real showstopper. Play around with citrus and chili or keep things simple and fresh like this recipe! 


Ingredients:

For the Bowl:

  • 1 small butternut, quartered and seeds removed
  • 1 red onion, quartered
  • coconut oil
  • 1 teaspoon red chilli flakes
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cinnamon
  • 2 duck breasts
  • 1 handful fresh mint leaves
  • 1 handful baby spinach
  • salt and pepper
  • 1 handful of fresh coriander, chopped
  • 80g pistachios, shelled and chopped
  • Β½ cup red cabbage, sliced

For the dressing:

  • 2 limes, zested and juiced
  • 1 teaspoon sesame oil
  • 1 tablespoon tamari
  • 1 teaspoon coconut sugar
  • 1 fresh red chilli, chopped (discard the seeds if you don’t like heat)
  • 1 garlic clove, minced
  • 4 spring onions, finely chopped
  • 2 tablespoons olive oil

Instructions:

Preheat oven to 180Β°C.

Place the butternut and onion in a roasting tray with 1 tablespoons of coconut oil. Mix together the chili flakes, coriander, and cinnamon and sprinkle over the vegetables, tossing together with the oil until evenly covered. Season to taste.

Pop the roasting tray into the oven and roast for 45 minutes. Keep an eye on the onions, crispy bits are delicious but burnt is never tasty.

While the vegetables are roasting, place the duck breast, skin side down, into a large frying pan. Place the pan over medium heat. You want the pan to be cold and heat up with the duck in it. (Cooking tip: when you are cooking a high-fat meat, cook it without adding oil as it will cook in its own fat). Cook for ten minutes. The duck skin will slowly render and crisp, cooking out the fat. Once the skin is a golden colour and looks crispy, turn the breasts over and cook for a further three minutes. When done, remove the breasts and place on a wooden board. Cover with foil and let rest for five minutes.  Once rested, slice into half centimeter pieces.

In a large bowl, toss together the mint and spinach.

In a separate cup mix together all the ingredients for the dressing and pour over the mint and spinach leaves to make a salad base for your bowl.

Remove the roasted vegetables from the oven when done. Roughly chop the butternut and add the onions to the salad base and toss together. I like to add my butternut on top later separately for presentation, otherwise, you can just roughly chop it up and add in with the onions.

Finish off with the duck, red cabbage, coriander, and pistachios and enjoy.  

Health fact:

Pistachios have fewer calories than any other nut and they are a rich source of potassium and vitamin K. Potassium works to regulate fluid balance in the cells and body. Remember that raw and unsalted is always the best.

-Melissa