Ingredients

Method

• 500 g free-range Peking duck breast fillets
• 500 g organic orange sweet potato slices
• 180 g organic fine green beans, trimmed
• 400 g organic thick asparagus spears, trimmed and shaved
• handful of organic shelled green peas (optional)
• 1 x pillow-pack organic lettuce or baby spinach leaves
• Olive oil, to drizzle
• Sea salt flakes and ground black pepper, to taste
• Shreds of organic spring onion (curled in iced water), for garnishing
For the dressing, mix together:
• ½ cup organic Thousand-Island salad dressing
• ½ cup organic orange juice
• 1 clove organic garlic, crushed
• 1 T organic balsamic vinegar

Method

Ingredients

Preheat 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.