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Ingredients

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Stir-Fry Vegetables and Roast Duck Breast

Stir-Fry Vegetables and Roast Duck Breast

25 min., ready in 1 hr 2 min.
Time:
380
calories
Calories:
Health Score:
93 / 100
Ingredientsfor  
Ingredients
1 Broccoli
6 shallots
600 grams Beets
1 handful Basil
4 Tbsps olive oil
salt
freshly ground peppers
2 pinches Ras el hanout (spice mixture)
1 small duck leg (about 150-170 grams or 6 ounces)
2 Tbsps Canola oil
How healthy are the main ingredients?
olive oilBasilBroccolishallotsalt
Preparation
1.

Preheat the oven to 210°C (approximately 400°F).

Rinse broccoli and cut into florets. Peel shallots and cut in half. Peel beets and cut into wedges. Rinse basil, shake dry and cut into strips. Heat olive oil in a nonstick pan and add beets and shallots. Cook for 15-20 minutes. Season with salt, pepper and Ras el Hanout.

2.

In the meantime, rinse duck breasts, pat dry with paper towels and season with salt and pepper. Heat canola oil in an ovenproof skillet. Place duck, skin-side down, into skillet and cook until well browned. Flip breasts, place pan in oven and roast for 10-12 minutes.

During this time, boil broccoli in salted water, cover and cook for 5 minutes.

3.

Todd basil into beet mixture. Plate beets, broccoli and duck breasts. Serve immediately.

Nutritional values
1 each contains
(Percentage of daily recommendation)
Calorie380 cal.(18 %)
Protein19 g(19 %)
Fat26 g(22 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage8.1 g(27 %)
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