Trying to keep the mid-week meals high in vegetables and low in fat is always a challenge, but this is definitely a new favorite for a mid-week dinner with the family.
2 small broccoli
1/2 red onion
75 grams sunflower seeds
50 grams black currants
150 ml creme fraiche (low fat) or yoghurt
Salt and pepper for seasoning
150 grams duck breast per person
Set the oven to 180 degrees C.
Use a pan that you can transfer to the oven if you have one. Cook the duck breast(s) in a warm pan with the skin side down to render away the fat properly. Cook for approximately 5 minutes with the skin down. Check occasionally and adjust the temperature to avoid the skin burning. Make sure the entire surface of the skin is being cooked.
Turn the breast(s) over and transfer the pan to the oven and cook for 5-10 minutes in the oven, depending on size. The breasts should be pink in the center when done. Take them out and let them rest for a couple of minutes before cutting up and serving.
Clean the broccoli and cut into small bouquets. Put them in a pot with cold water and bring to the boil. Let them simmer for 1 minutes before taking of the heat. Let them drain in a sieve.
Clean and chop the rest of the ingredients into small bits. The black currants only need to be rinsed in water and de-stemmed.
Add all the salad ingredients to a mixing bowl, add the creme fraiche and toss until well mixed.
Cut up the rested duck breast into thick slices and serve with the salad. Enjoy!
This dish can easily be made in a larger portion if you are having guests over.
The black currants can be swapped with pomegranate or some other fruit or berries with a bit of acidity. The dish needs some small elements of the added acidity that comes with currants or pomegranate.