Duck Breasts with Arugula Salad

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Duck Breasts with Arugula Salad
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 50 min.
Ready in
Calories:
484
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie484 cal.(23 %)
Protein27 g(28 %)
Fat40 g(34 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage1.2 g(4 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.6 mg(22 %)
Vitamin K64.5 μg(108 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.3 mg(86 %)
Vitamin B₆0.5 mg(36 %)
Folate61 μg(20 %)
Pantothenic acid1.5 mg(25 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C25 mg(26 %)
Potassium591 mg(15 %)
Calcium176 mg(18 %)
Magnesium47 mg(16 %)
Iron4 mg(27 %)
Iodine11 μg(6 %)
Zinc3.1 mg(39 %)
Saturated fatty acids11.5 g
Uric acid187 mg
Cholesterol103 mg
Complete sugar4 g

Ingredients

for
4
For the duck breasts
2 garlic cloves
¼ tsp cayenne pepper
2 Tbsps olive oil
2 duck legs (each about 300 grams)
salt
freshly ground peppers
For the salad
1 bunch Arugula
250 grams Cherry tomatoes
½ tsp spicy Mustard
4 Tbsps balsamic vinegar
salt
freshly ground peppers
4 Tbsps olive oil
40 grams Parmesan
How healthy are the main ingredients?
Arugulaolive oilParmesanolive oilMustardgarlic clove

Preparation steps

1.

For the duck breasts: peel and squeeze garlic through a garlic press. Combine with cayenne pepper and oil. Rinse and pat dry duck breasts, rub with garlic mixture. Cover and let stand for about 1 hour. 

2.

 Heat a nonstick pan and cook duck, skin side down first, for about 8 minutes, turn over and cook for 3 more minutes. Season with salt and pepper, wrap in aluminum foil. Place into a preheated oven at 80°C (approximately 175°F) for about 20 minutes. Remove from oven and let cool.

3.

For the salad: rinse and spin dry arugula. Rinse and dry tomatoes, cut into wedges. Whisk mustard with balsamic vinegar and oil, season with salt and pepper. Arrange arugula and tomatoes on four plates and drizzle with vinaigrette. Cut duck breasts diagonally into slices and arrange on the salad. Grate Parmesan with a peeler into thin slices and sprinkle over salad. Serve. 

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