Duck With Apples And Jewelled Rice
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Sami | Emp, Ready stead | 1 | Servings | |
INGREDIENTS
| 200 | g | Brown rice |
| 100 | g | Baby carrots, peeled and |
| sliced | ||
| 50 | g | Baby sweetcorn, sliced |
| 100 | g | Mangetouts |
| 2 | Duck breasts | |
| An orange, juice of | ||
| Splash balsamic vinegar | ||
| 1 | Apple, cored and cut into | |
| quarters | ||
| Knob of butter | ||
| 1 | pn | Cinnamon |
| Salt and pepper |
INSTRUCTIONS
Preheat the oven to 220c/425f. 1 Cook the rice in twice its volume of water. Halfway through the cooking, add the carrot and sweetcorn. About 3-4 minutes before the end of cooking time, add the mangetout. 2 Cook the duck breasts skin side down in a dry hot frying pan. When the skin is golden, pour off the fat and transfer to the oven for 8-10 minutes. 3 Return the duck to the hob, add the orange juice and balsamic inegar. Reduce a little and season. 4 Slice each apple quarter into four. Soften in the butter with the cinnamo . Serve with the rice and sliced duck. Converted by MC_Buster. Per serving: 844 Calories (kcal); 6g Total Fat; (6% calories from fat); 16g Protein; 182g Carbohydrate; 0mg Cholesterol; 43mg Sodium Food Exchanges: 10 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fruit; 1 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 1127
Calories From Fat: 172
Total Fat: 19.7g
Cholesterol: 163.2mg
Sodium: 182.4mg
Potassium: 705.5mg
Carbohydrates: 212.4g
Fiber: 21.6g
Sugar: 40.7g
Protein: 43.1g