Fit_Well_October_2017

Compiled by

Jessica Findlay

Photos

Getty, timeincukcontent.com

YoU WIll neeD

For the DUck

» 2 x 200g duck legs

» 2 lemongrass sticks, bruised

» 2 garlic cloves, peeled

and sliced

» 5cm-piece ginger, peeled

and sliced

» ½ red chilli, deseeded

and diced

» 2tbsp soy sauce

For the salaD

» 100g soya beans

» 100g sugar snap peas

» 175g pack cubed

watermelon

» 60g pea shoots

» ½ red chilli, deseeded

and diced

» small handful each

mint and coriander

leaves, chopped

» 2tbsp pomegranate seeds

» 1tbsp toasted peanuts

For the DressInG

» ½tbsp peanut oil

» ½tbsp runny honey

What

to Do

1

Place the

duck legs,

skin-side down, in a

pan with the rest of the

duck ingredients. Pour

over cold water to cover,

put a lid on the pan

and bring to the boil.

Turn down to a simmer

and cook for 30 mins,

until cooked through.

Remove from the heat

and leave the duck to

cool in the poaching

liquid for 15 mins.

2

Heat the grill to high.

Remove the duck

with a slotted spoon and

place on a wire rack over

a grill pan. Pat the meat

dry, then place under the

grill for 5 mins each side

to crisp up. Transfer the

duck to a chopping board

and shred with 2 forks.

3

Meanwhile, bring a pan

of salted water to the boil

and cook the soya beans

and sugar snap peas for

3 mins. Drain and run under

a cold tap to cool.

4

To make the dressing,

pour the juice from the

watermelon pack into a

small bowl, then whisk in

the oil and honey, adding

a little water if needed.

5

Put pea shoots in a large

bowl and toss through

cooled veg. Divide between 2

plates and top with the duck,

and remaining ingredients.

Drizzle over the dressing.

Duck, watermelon

& herb salad

Get cooking!

YoU WIll neeD

» 350g fresh watermelon

» 14 slices serrano ham

» 200g feta cheese

» Fresh mint leaves

What to Do

1

Chop the watermelon into chunks, drain

well and set aside. Cut the ham slices in

half and roll up, then chop the feta cheese

into 28 cubes.

2

Assemble by threading the melon, ham

and feta on to mini skewers, interspersed

with mint leaves, and season with black

pepper. Make these up to 3 hrs in advance

and keep chilled before serving.

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a

33 calories

2g fat (1g sat)

1g carbs

Prep time 10 mins,

plus chilling

Makes 28

lth wwhiskiin

583 calories

23g fat (5g sat)

37g carbs

Prep time 25 mins

Cooking time 40 mins

Serves 2

Eat wEll

High

protein

Gluten

free

High

protein

Low

2 sat fat

Watermelon, feta & serrano skewers