LOSE IT-04.2019

78 LOSE IT! VOLUME 30

PEAR & DUCK SALAD

SERVES 4

3 duck breasts

1 tbsp mixed spice

2 tsp cumin, ground

2 tsp coriander, ground

1 tsp each Himalayan salt and

white pepper

2 tbsp ghee

2 large pears, sliced into wedges

150g broccoli tips, blanched

20g basil micro herbs

3 tbsp pomegranate rubies

FOR THE DRESSING

2 tbsp Dijon mustard

1 tsp honey

2 tbsp sherry vinegar

½ cup extra-virgin olive oil

1. Score the duck breasts, fat-
   side, 3–4 times. Mix together the
   spices and salt and pepper, and
   sprinkle over the scored breasts.
   Place the duck breasts fat-side
   down into a cold frying pan over
   a medium heat.


2. Press on breasts with a spatula
   while the pan heats up and cook
   for about 8 minutes or until the fat
   is crispy and golden. Turn and cook
   for another 5 minutes. Remove from
   heat and allow to rest, covered, for
   10 minutes before slicing.


3. Wipe out the pan, add the ghee
   and toss in the pear wedges. Cook
   for 2–3 minutes or until softened
   and golden.


4. To assemble: Place the broccoli
   tips onto a platter, top with sliced
   breasts and pears. Sprinkle over
   micro herbs and rubies.


5. For the dressing: Whisk
   together the mustard, honey and
   sherry vinegar. Slowly whisk in the
   olive oil and season.


6. To serve: Drizzle with dressing. Q

2 tbsp coconut oil

4 pears, peeled, cored and

chopped

2 onions, sliced

3 tbsp honey

1 red chilli, chopped

2 tbsp fresh ginger, minced

1 tsp coriander seeds, toasted

1 cup frozen cranberries, defrosted

1 tbsp cardamom powder

2 star anise

5 curry leaves

2 tbsp vinegar

Himalayan salt and black pepper

20g fresh coriander, chopped

KEEP ON TRACK per serving

FAT 47G CARBS 17G PROTEIN 15G

KEEP ON TRACK per serving

FAT 3G CARBS 23G PROTEIN 1G

1. Add the coconut oil to a
   pot, add pears, onion and
   honey and cook over a low
   heat for 10 minutes, stirring.


2. Add the remaining
   ingredients – except for the
   coriander and seasoning

• and 1 cup water. Cook
  slowly, covered, for 30
  minutes until thickened and
  reduced. Season and stir
  through the coriander. Allow
  to cool completely.

3. Spoon into sterilised jars.
   Keep in the fridge for 5 days.


4. To serve: Serve with seed
   crackers, chicken or duck.

PEAR & ONION RELISH

SERVES 10

see recipe on

right for fab

duck salad

GREAT

WITH

DUCK!