Duck Breast with Pumpkin and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 500 cal. | (24 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 24.2 μg | (40 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.5 mg | (113 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 168 mg | (177 %) | ||
| Potassium | 1,242 mg | (31 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 10.8 g | |||
| Uric acid | 360 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 2 duck legs (each about 300 g)
- 500 grams Crookneck pumpkin
- 2 red Bell pepper
- 300 grams Snow peas
- 1 bunch scallions
- salt
- freshly ground peppers
- lemons (juice)
- cold pressed olive oil
- ½ tsp cayenne pepper
- 1 Tbsp clarified butter
Preparation steps
For the vegetables: Peel pumpkin, remove seeds, cut into slices and cut into wide strips. Rinse the bell peppers, cut in half, remove seeds and white ribs, and cut into rectanglular shapes. Rinse the snowpeas and blanch in a pot of boiling water for 6-7 minutes. Drain thoroughly. Rinse the scallions and halve lengthwise.
Heat 4 tablespoons oil in a skillet set over medium heat. Add the pumpkin, cover and braise for 5 minutes. Stir in the bell peppers, sno peas and scallions, an cook, covered for another 5 minutes. When the pumpkin is tender, remove from heat. Season with salt, pepper and lemon juice to taste, and the cayenne pepper.
For the duck: Heat the clarified butter in an ovensafe skillet. Season the duck breasts with salt and pepper to taste. Sear the duck breasts skin side down for 2-3 minutes. Turn the breasts over and cook over medium heat for 8-10 minutes. Roast in a 220°C (approximately 430°F) oven until crispy, about 10 minutes. Remove from the oven and cut the duck breasts diagonally into thin slices.
For serving: Serve the vegetables and duck breast on plates. Garnish with the chives.
