Oriental duck salad

Gluten Free
Dairy Free
Very Healthy
Health score
76%
Oriental duck salad
25 min.
2
426kcal

Suggestions


Welcome to a culinary journey that captures the essence of flavors and health! Our Oriental Duck Salad is not just a feast for the eyes but also a delightful blend of textures and tastes that will tantalize your palate. Perfectly cooked duck breasts, boasting a crispy skin and succulent meat, are the star of this dish. Paired with a vibrant mix of rocket and watercress, juicy cherry tomatoes, and fresh spring onions, this salad is both refreshing and satisfying.

What sets this recipe apart is its balance of deliciousness and nutrition. With a health score of 76, it is gluten-free and dairy-free, making it a fantastic option for those with dietary restrictions. In just 25 minutes, you can whip up this elegant dish, ideal for a light lunch or a sophisticated side to impress your guests at dinner. The contrasting flavors of the sweet honey and savory soy sauce dressing enhance the duck and vegetables, creating a harmonious blend that keeps you coming back for more.

If you're looking for a main course that's both indulgent yet nutritious, look no further. This Oriental Duck Salad is a complete meal, providing ample protein, healthy fats, and vibrant carbohydrates. Dive into this wholesome yet indulgent recipe, and elevate your dining experience to new heights!

Ingredients

  •  duck breast meat - skin left on 
  • 100 arugula 
  • 250 cherry tomatoes halved
  • bunch spring onion sliced
  •  garlic clove grated
  • tsp ginger fresh grated
  • tbsp soya sauce 
  • tbsp honey 

Equipment

  • oven
  • baking pan

Directions

  1. Heat oven to 200C/fan 180C/gas
  2. Score the skin of the duck breasts and season.
  3. Heat a non-stick frying pan over a high heat, add the duck, skin-side down, and cook for 4 mins or until the skin is crisp. Turn over and quickly brown the underside, then transfer to a baking tray.
  4. Mix the dressing ingredients together and spoon all but 2 tbsp of it over the duck. Roast the duck for 10 mins for pink, longer if you prefer.
  5. Remove from the oven and allow to rest for 4 mins, then slice into strips. 3 Toss together the salad, tomatoes, spring onions and duck slices.
  6. Drizzle over the remaining dressing and serve.

Nutrition Facts

Calories426kcal
Protein45.9%
Fat21.35%
Carbs32.75%

Properties

Glycemic Index
88.14
Glycemic Load
14.34
Inflammation Score
-9
Nutrition Score
39.980434894562%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2.15mg
Kaempferol
17.62mg
Myricetin
0.04mg
Quercetin
6.14mg

Nutrients percent of daily need

Calories:426.42kcal
21.32%
Fat:10.24g
15.76%
Saturated Fat:3.01g
18.81%
Carbohydrates:35.35g
11.78%
Net Carbohydrates:33.11g
12.04%
Sugar:30.62g
34.02%
Cholesterol:174.02mg
58.01%
Sodium:1165.11mg
50.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.54g
99.09%
Vitamin B12:29.38µg
489.67%
Vitamin K:82.87µg
78.92%
Vitamin B6:1.56mg
78.12%
Iron:12.52mg
69.55%
Selenium:46.66µg
66.66%
Vitamin B1:0.99mg
66.1%
Vitamin C:52.94mg
64.17%
Phosphorus:513.09mg
51.31%
Vitamin B2:0.8mg
47.02%
Vitamin B3:9.33mg
46.66%
Copper:0.86mg
43.1%
Vitamin A:2037.31IU
40.75%
Potassium:1160.51mg
33.16%
Magnesium:95.5mg
23.88%
Vitamin B5:2.3mg
22.97%
Manganese:0.45mg
22.67%
Folate:90.01µg
22.5%
Zinc:2.21mg
14.71%
Calcium:117.54mg
11.75%
Fiber:2.25g
8.98%
Vitamin E:0.98mg
6.57%