Barbecued chilli duck & pineapple salad
A superhealthy, low-fat recipe that's ideal for barbecue entertaining
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 20 mins
Cook 8 mins
Low-fat, Super healthy
- Light the barbecue if you are using charcoals. If your duck breasts have the skin on, remove it by simply pulling it off. Use a knife to cut into the thickest part of the duck breast, but don't cut all the way through. Place between cling film and use a meat mallet or rolling pin to bat them out so that the meat is about 1cm thick all over.
- Mix the chilli, ginger, garlic, soy sauce, honey and lime juice. Place the duck in a flat dish and pour over the chilli mix, making sure it's completely coated - it's now ready to cook. Unlike other marinades, there's no need to leave it as the duck meat will 'cure' in the marinade and become pappy.
- To make the salad, use a sharp knife to shave the pineapple into wide strips. Mix with the rest of the ingredients and set aside. When the coals are ashen, barbecue each piece of duck for a few mins on each side until sticky and charred. Then lift it straight onto a plate and place a pile of salad on the side - the idea is that the salad dressing mixes with the juices from the duck as it rests.
PER SERVING
283 kcalories, protein 45g, carbohydrate 21g, fat 3 g, saturated fat 1g, fibre 2g, sugar 19g, salt 1.2 g
Recipe from Good Food magazine, August 2011.
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http://www.bbcgoodfood.com/recipes/1511685/
http://www.bbcgoodfood.com/recipes/1511685/
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Ingredients
- 4 duck breasts , skinless if you can find them (but skin-on is fine)
- 1 red chilli , finely chopped
- small piece ginger , grated
- 1 garlic clove , crushed
- 1 tbsp soy sauce
- small drizzle honey
- juice 1 lime
FOR THE SALAD
- 1 small pineapple , quartered, peeled and cored
- 2 shallots , finely sliced into rings
- 3 handfuls beansprouts , blanched in boiling water and drained
- 1 red chilli , finely sliced
- small piece ginger , cut into matchsticks
- small handful coriander leaves
- small handful mint
- juice 1 lime
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 20 mins
Cook 8 mins
Low-fat, Super healthy
Ingredients
- 4 duck breasts , skinless if you can find them (but skin-on is fine)
- 1 red chilli , finely chopped
- small piece ginger , grated
- 1 garlic clove , crushed
- 1 tbsp soy sauce
- small drizzle honey
- juice 1 lime
FOR THE SALAD
- 1 small pineapple , quartered, peeled and cored
- 2 shallots , finely sliced into rings
- 3 handfuls beansprouts , blanched in boiling water and drained
- 1 red chilli , finely sliced
- small piece ginger , cut into matchsticks
- small handful coriander leaves
- small handful mint
- juice 1 lime
PER SERVING
283 kcalories, protein 45g, carbohydrate 21g, fat 3 g, saturated fat 1g, fibre 2g, sugar 19g, salt 1.2 g
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