Barbecued chilli duck & pineapple salad

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Barbecued chilli duck & pineapple salad
28 min.
4
420kcal

Suggestions

Ingredients

  •  duck breast meat - skin left on skinless fine canned (but skin-on is )
  •  to 5 chilies red finely chopped
  • small piece ginger grated
  •  garlic clove crushed
  • tbsp soya sauce 
  • small honey 
  •  juice of lime 
  • small pineapple cored peeled quartered
  •  shallots finely sliced into rings
  • handfuls bean sprouts boiling drained
  •  to 5 chilies red finely sliced
  • small piece ginger cut into matchsticks
  • small handful cilantro leaves 
  • small handful mint leaves 

Equipment

  • knife
  • rolling pin
  • meat tenderizer

Directions

  1. Light the barbecue if you are using charcoals. If your duck breasts have the skin on, remove it by simply pulling it off. Use a knife to cut into the thickest part of the duck breast, but dont cut all the way through.
  2. Place between cling film and use a meat mallet or rolling pin to bat them out so that the meat is about 1cm thick all over.
  3. Mix the chilli, ginger, garlic, soy sauce, honey and lime juice.
  4. Place the duck in a flat dish and pour over the chilli mix, making sure its completely coated its now ready to cook. Unlike other marinades, theres no need to leave it as the duck meat will cure in the marinade and become pappy.
  5. To make the salad, use a sharp knife to shave the pineapple into wide strips.
  6. Mix with the rest of the ingredients and set aside. When the coals are ashen, barbecue each piece of duck for a few mins on each side until sticky and charred. Then lift it straight onto a plate and place a pile of salad on the side the idea is that the salad dressing mixes with the juices from the duck as it rests.

Nutrition Facts

Calories420kcal
Protein44.65%
Fat21.53%
Carbs33.82%

Properties

Glycemic Index
84.48
Glycemic Load
17.07
Inflammation Score
-8
Nutrition Score
40.515217397524%

Flavonoids

Eriodictyol
0.47mg
Hesperetin
0.77mg
Naringenin
0.03mg
Apigenin
0.05mg
Luteolin
0.15mg
Myricetin
0.03mg
Quercetin
0.9mg

Nutrients percent of daily need

Calories:419.51kcal
20.98%
Fat:10.16g
15.63%
Saturated Fat:2.98g
18.64%
Carbohydrates:35.91g
11.97%
Net Carbohydrates:31.73g
11.54%
Sugar:24.98g
27.75%
Cholesterol:174.02mg
58.01%
Sodium:387.54mg
16.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:47.4g
94.8%
Vitamin B12:29.38µg
489.67%
Vitamin C:158.84mg
192.53%
Manganese:2.24mg
111.9%
Vitamin B6:1.8mg
89.83%
Vitamin B1:1.12mg
74.36%
Selenium:45.88µg
65.54%
Iron:11.43mg
63.51%
Copper:0.99mg
49.6%
Vitamin B3:9.37mg
46.87%
Phosphorus:466.5mg
46.65%
Vitamin B2:0.79mg
46.33%
Potassium:1014.49mg
28.99%
Vitamin B5:2.42mg
24.21%
Magnesium:89.99mg
22.5%
Folate:67.9µg
16.97%
Fiber:4.18g
16.71%
Zinc:2.03mg
13.52%
Vitamin A:579.64IU
11.59%
Vitamin K:8.24µg
7.85%
Calcium:51.05mg
5.1%
Vitamin E:0.26mg
1.72%