Grilled duck breast with minted peas

Gluten Free
Health score
47%
Grilled duck breast with minted peas
35 min.
2
611kcal

Suggestions


Indulge in a culinary delight with our Grilled Duck Breast with Minted Peas, a dish that promises to elevate your dining experience, whether it’s a special lunch or a cozy dinner at home. This gluten-free recipe showcases the rich, succulent flavors of duck, perfectly complemented by the freshness of mint and the sweetness of garden peas. With a preparation time of just 35 minutes, you can enjoy an exquisite meal without spending hours in the kitchen.

The aromatic herbs de Provence add a fragrant touch to the duck, enhancing its natural flavor, while the minted butter enriches the tender peas, creating a harmonious balance on your plate. This dish is not only pleasing to the palate but also visually stunning, making it perfect for impressing guests or enjoying a simple night in.

Rich in protein and essential fats, this meal is both satisfying and nourishing, and at only 611 calories per serving, it fits into a balanced diet seamlessly. Serve it alongside some buttery new potatoes, and you'll have a complete, delicious meal that’s ready to delight your senses. Dive into the world of gourmet cooking with this easy-to-follow recipe, and experience the joy of creating something truly special in your own kitchen!

Ingredients

  • 250 pea-mond dressing shelled
  • 15  mint leaves 
  • 50 butter unsalted softened
  •  duck breast meat - skin left on 
  • servings herbs de provence dried
  • servings baby potatoes 

Equipment

  • frying pan
  • knife
  • roasting pan
  • grill
  • colander
  • grill pan

Directions

  1. Shell the peas and set aside. Chop the mint and blend into the butter. Pat the duck dry with kitchen paper and place on the oiled rack of a grill pan (or place a small cake rack in a roasting pan). Use a long sharp knife to score the skin of the duck in a diamond lattice pattern.
  2. Sprinkle the skin with salt and dried herbs. (If you wish, the duck, peas and mint butter can now be covered and set aside in a cool place for a couple of hours until ready to cook).
  3. Preheat the grill to very hot. Grill the duck breasts skin-side up for 10 minutes (watch carefully as you do this because the hot fat can splatter) until the skin is browning and has yielded most of its fat carefully pour this off and reserve for roasting potatoes. Turn the duck over and grill on the flesh side for 5-10 minutes, depending on how rare you like the meat. Turn off the heat and allow the duck to rest while you prepare the peas.
  4. Cook the peas in boiling salted water for 3-5 minutes or until the peas are just tender and still bright green.
  5. Drain in a colander and return to the hot pan with the mint butter. Toss the peas until evenly coated with the butter.
  6. Serve the duck breasts whole or sliced with the minted peas, accompanied by buttered new potatoes.

Nutrition Facts

Calories611kcal
Protein36.14%
Fat45.53%
Carbs18.33%

Properties

Glycemic Index
62.38
Glycemic Load
7.44
Inflammation Score
-8
Nutrition Score
40.989564854166%

Flavonoids

Eriodictyol
2.32mg
Hesperetin
0.76mg
Apigenin
0.4mg
Luteolin
0.95mg
Kaempferol
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:611.01kcal
30.55%
Fat:30.8g
47.39%
Saturated Fat:16g
99.99%
Carbohydrates:27.9g
9.3%
Net Carbohydrates:18.78g
6.83%
Sugar:4.16g
4.63%
Cholesterol:227.77mg
75.92%
Sodium:139.51mg
6.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:55.02g
110.03%
Vitamin B12:29.42µg
490.37%
Iron:14.94mg
82.99%
Vitamin B1:1.17mg
77.99%
Vitamin B6:1.5mg
74.99%
Folate:285.76µg
71.44%
Selenium:48.62µg
69.46%
Phosphorus:629.41mg
62.94%
Copper:1.05mg
52.57%
Vitamin B2:0.78mg
45.85%
Vitamin B3:8.5mg
42.51%
Manganese:0.76mg
38.16%
Fiber:9.12g
36.47%
Magnesium:124.9mg
31.23%
Potassium:1014.21mg
28.98%
Vitamin B5:2.38mg
23.78%
Zinc:3.36mg
22.43%
Vitamin A:1119.9IU
22.4%
Vitamin C:17.59mg
21.33%
Vitamin K:21.04µg
20.04%
Calcium:80.03mg
8%
Vitamin E:1mg
6.7%
Vitamin D:0.38µg
2.5%