Vegetable Salad with Duck Breasts

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Vegetable Salad with Duck Breasts
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
669
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie669 cal.(32 %)
Protein43 g(44 %)
Fat36 g(31 %)
Carbohydrates42 g(28 %)
Sugar added1 g(4 %)
Roughage18.6 g(62 %)
Vitamin A2 mg(250 %)
Vitamin D0 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin K252 μg(420 %)
Vitamin B₁1 mg(100 %)
Vitamin B₂0.7 mg(64 %)
Niacin17.5 mg(146 %)
Vitamin B₆1.5 mg(107 %)
Folate308 μg(103 %)
Pantothenic acid3.9 mg(65 %)
Biotin28.4 μg(63 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C150 mg(158 %)
Potassium2,255 mg(56 %)
Calcium290 mg(29 %)
Magnesium170 mg(57 %)
Iron9.2 mg(61 %)
Iodine38 μg(19 %)
Zinc4.9 mg(61 %)
Saturated fatty acids10.1 g
Uric acid468 mg
Cholesterol95 mg
Complete sugar21 g

Ingredients

for
4
Ingredients
4 Turnip
400 grams Baby carrot
200 grams green Beans
150 grams Fava bean
150 grams fresh Peas
350 grams Broccoli
1 stalk Leeks
salt
2 duck legs (each about 175 grams)
5 Tbsps Peanut oil
4 Tbsps dark soy sauce
1 Tbsp Lime juice
1 pinch sugar
1 pinch Red pepper flakes
cilantro (for garnishing)
How healthy are the main ingredients?
BroccoliLeeksoy saucesugarTurnipsalt

Preparation steps

1.

Peel rutabaga and carrots, leaving a bit of green on vegetables. Rinse and peel green beans, broad beans and peas. Blanch vegetables for about 5 minutes in boiling salted water, plunge into ice water. Squeeze broad beans between your thumb and forefinger to remove hard outer skin. Rinse broccoli and leeks, cut leek into 2 cm (approximately 3/4 inch) thick rings. Blanch broccoli and leek for about 2 minutes in boiling salted water, rinse in cold water.  

2.

Rinse and pat dry duck breasts. Heat 1 tablespoon of oil in  pan and cook duck breasts, skin side down, for 5-6 minutes. Turn over and cook for 3-4 minutes more. Remove from the pan and wrap in aluminum foil, let rest for about 10 minutes.  

3.

Whisk 2 tablespoons of soy sauce with lime juice, 2 tablespoons of peanut oil, sugar and red pepper.

4.

Heat the rest of oil in a wok and saute vegetables, stirring, for about 3-4 minutes. Drizzle with remaining soy sauce and saute for another 2-3 minutes. Cut duck breasts into slices. Arrange vegetables on plates, top with duck breast slices and drizzle with the dressing. Serve. 

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