Healthier Version Of A Classic Recipe

Asparagus Classic with Duck Breast

5
Average: 5 (4 votes)
(4 votes)
Asparagus Classic with Duck Breast

Asparagus classic with duck breast - The all-time favourite with a festive feel. Photo: Marieke Dammann

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Health Score:
8,6 / 10
Difficulty:
advanced
Difficulty
Preparation:
1 hr 10 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
704
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is a great source of protein from the duck and nutrients like fiber and folate from the asparagus.

This makes a perfect springtime dish.

1 serving contains
(Percentage of daily recommendation)
Calorie704 kcal(34 %)
Protein40 g(41 %)
Fat47 g(41 %)
Carbohydrates28 g(19 %)
Sugar added1.2 g(5 %)
Roughage5.7 g(19 %)
Vitamin A0.6 mg(75 %)
Vitamin D1.5 μg(8 %)
Vitamin E7 mg(58 %)
Vitamin K136 μg(227 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.7 mg(64 %)
Niacin16.2 mg(135 %)
Vitamin B₆0.8 mg(57 %)
Folate340 μg(113 %)
Pantothenic acid3.7 mg(62 %)
Biotin19.4 μg(43 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C95 mg(100 %)
Potassium1,376 mg(34 %)
Calcium133 mg(13 %)
Magnesium113 mg(38 %)
Iron7.6 mg(51 %)
Iodine29.3 μg(15 %)
Zinc5.5 mg(69 %)
Saturated fatty acids23.5 g
Uric acid294 mg
Cholesterol307 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 ½ pounds white Asparagus (substitute green)
3 ½ ounces butter (unsalted)
1 teaspoon Raw cane sugar
salt (kosher)
1 lemon (fresh)
17 ½ ounces Yukon Gold potatoes
2 duck legs (2.5 oz breast fillets)
1 tablespoon Canola oil
1 small shallot
1 tablespoon White vinegar
1 ½ ounces white wine (dry)
3 peppercorns
2 eggs (large, separated from whites)
Black pepper (freshly ground)
sweet paprika (ground)
Nutmeg (whole)
1 bunch parsley (.75 ounce)
How healthy are the main ingredients?
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Preparation

Kitchen utensils

3 Pots, 1 Oven-proof skillet, 1 Blender

Preparation steps

1.

Peel the asparagus and break off the lower ends. Bring 8 cups water in a pot to the boil. Add 1 tablespoon butter, raw cane sugar and salt. Wash lemon, zest when dry, halve the lemon and squeeze juice; add 1 tbsp lemon juice to the cooking water. Place the asparagus in it and cook over a low heat for 15-20 minutes. Then drain and let it evaporate a little.

2.

Meanwhile, wash the potatoes, put them in a pot with water, bring to the boil and cook at medium heat for 20-25 minutes. Then drain, evaporate and peel.

3.

While the potatoes are boiling, wash duck breast fillets, dab dry and add salt. Heat canola oil in an ovenproof pan. Fry the meat in it on the skin side at high heat for about 2 minutes. Turn and finish cooking in a preheated oven at 350° F for 15 minutes. Then remove from the oven and leave to rest for 5 minutes. Cut into slices.

4.

In the meantime heat the remaining butter in a pot. Remove liquid butter from the heat and let it cool down. Peel and finely chop the shallot. Put vinegar, wine, shallot and peppercorns in a pot, bring to the boil and reduce to about half. Then let it cool down.

5.

Separate the eggs from the whites. Put vinegar-wine-mix in a blender, add egg yolks and blend. Add the liquid butter while blending constantly.

Season with salt, pepper, paprika, lemon zest, freshly grated nutmeg and some lemon juice. Wash parsley, shake dry and chop coarsely.

6.

Arrange asparagus, potatoes, sauce hollandaise and duck breast slices on 4 preheated plates and serve sprinkled with parsley.