Easy
30 minutes
20 minutesPreheat the oven to 180°C.
Wash and dry the duck fillets. Slash the skin diagonally then slowly brown the fillets, skin-side down, on the stove using a non-stick pan. This should take about 15 minutes.
Remove with tongs and place in a shallow baking pan, skin-side up.
Discard the rendered fat (or keep it for sautéed potatoes).
Pour the dressing over the duck and bake it for 5 to 10 minutes, or until just cooked, still pink and moist. Allow to rest and cool.
Steam the potato slices until very tender (about 15 minutes), the beans until tender (about 7 minutes), and the asparagus and peas until just tender (about 4 minutes).
Moisten all the vegetables with a little oil and lightly season. Slice the duck and mix with the pan juices. Mix the salad leaves with just enough olive oil to give them a shine.
Arrange the meal on a platter or divide between 4 plates, garnish with the spring onions and serve at room temperature.
Cook’s tip: Substitute duck breasts with chicken breasts. Or, for a vegetarian main course, simply mix the steamed, oiled and seasoned vegetables plus torn lettuce with 300–400g organic spaghetti. Add lots of grated Parmigiano Reggiano, a drizzle of olive oil, and if it needs it, some sea salt flakes and a twist or two of black pepper. Serve at room temperature.
Per serving: 2 221.6kJ, 30g protein, 26.4g fat, 39.6g carbs
ECO FACT: Organic produce is grown without the use of synthetic pesticides, fertilisers or additives and is not genetically modified. The organic label on processed foods means that a minimum of 95 percent of the ingredients of agricultural origin are certified organic.
