Watercress, mango & duck salad
Midweek salads don't need to be a pile of plain leaves - try this smart idea for a healthy, filling meal
Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 20 minutes
Dairy-free
- Heat a non-stick pan. Score a criss-cross pattern into the skin of the duck. Pan-fry skin-side down for 8 minutes on medium heat. Let the fat melt slowly without burning the skin. Turn over and cook for another 4 minutes on the other side. Lift out of the pan, sit on kitchen paper for 5 minutes to drain off any fat and then thinly slice.
- To make the dressing, whisk the soy sauce, sesame oil, lime juice and sugar together.
- Put the watercress and mango on plates, add the sliced duck, drizzle with the dressing and sprinkle over the sesame seeds.
Per serving
385 kcalories, protein 16.8g, carbohydrate 25.4g, fat 24.7 g, saturated fat 5.6g, fibre 3.7g, salt 2.91 g
Recipe from olive magazine, May 2009.
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http://www.bbcgoodfood.com/recipes/10397/
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Ingredients
- 1 duck breast , about 200g
- 50g watercress
- 1 small mango , cut into matchsticks
- 2 tsp sesame seeds , toasted
SOY DRESSING
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 lime , juiced
- 1 tbsp golden caster sugar
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Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 20 minutes
Dairy-free
Ingredients
- 1 duck breast , about 200g
- 50g watercress
- 1 small mango , cut into matchsticks
- 2 tsp sesame seeds , toasted
SOY DRESSING
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 lime , juiced
- 1 tbsp golden caster sugar
Per serving
385 kcalories, protein 16.8g, carbohydrate 25.4g, fat 24.7 g, saturated fat 5.6g, fibre 3.7g, salt 2.91 g
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03 September 2010
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