Middle Eastern Duck Salad

It is very difficult to calculate the syn value for this dish, as Slimming World says that orange juice is 1½ syns for 100ml. I am not using orange juice as such in this recipe, just the juice that is left in the orange after segmenting it. I measured mine and from 3 large oranges, I got 50ml leftover juice – that is ¾ syn between three people. Not really worth worrying about. 

 

Serves 2-3

¼ syn on Extra easy (see note above)

2 duck breasts

1 tsp sumac

3 oranges

small bunch of flat leaf parsley, chopped

150g spinach

½ red onion

100g pomegranate

400g anya potatoes

a few prigs of fresh coriander

2 tsp rose water

1 tbsp red wine vinegar

½ tbsp sweetener

2 tsp cumin seeds

Remove the skin and all visible fat from the duck breasts. Make several long slits in the flesh and sprinkle with sumac. Rub the spice in with your fingers and leave to marinate for an hour or so. Fry for around 10-15 minutes until cooked through. Thinly slice.

Dry fry the cumin seeds for a few minutes until fragrant, then coarsely grind using a spice grinder or a pestle and mortar.

Remove the skin and pith from the oranges and cut into segments. Squeeze the remainder of the pithy core into a bowl to get the rest of the juices out. Mix the orange segments with the parsley.

Mix the orange juice with the rose water, vinegar, sweetener and cumin seeds.

Cut the potatoes in fairly thick slices and boil until just cooked. Drain. Sauté in Fry Light over high heat until nicely browned. Add a tablespoon or so of the dressing and mix well, leaving for a couple of minutes to infuse the flavours.

Finely chop the red onion and mix with the pomegranate seeds and coriander.

Place the spinach in the bottom of a shallow salad bowl and add the potatoes, oranges, duck slices and pomegranate seeds, in that order. Drizzle over the rest of the dressing and serve. 

 

Hoi Sin Duck with Fried Red Rice

Serves 2

3½ Syns on Extra Easy

2 duck breasts, skin and fat removed and thinly sliced

1 tbsp plum sauce

1 tbsp dark soy sauce

1 red onion, chopped

½ pkt baby sweetcorn, chopped

½ pkt bean sprouts, cooked

½ orange pepper, chopped

4 white asparagus, sliced

½ courgette, sliced

4 shallots, sliced

handful cooked peas

2 sticks lemongrass, minced

knob ginger, minced

2 cloves garlic, minced

4 tbsp hoi sin sauce

extra soy sauce, optional

couple of handfuls cooked red rice

Marinate the duck in the plum and soy sauces for at least 30 minutes. Stir fry in a little Fry Light with the onion, shallots, ginger and pepper for a few minutes until the duck is cooked. Add the other vegetables with the lemongrass, ginger and garlic. Stir for a few more minutes, making sure it doesn't stick to the bottom of the pan. Add the hoi sin sauce, rice and extra soy sauce if using. Stir until it is heated through.