An elegant, high-protein dish featuring perfectly seared duck breast atop a bed of earthy Puy lentils and sweet roasted root vegetables, finished with a simple balsamic vinaigrette.
Składniki
- 2 duck breasts (approx. 200g each)
- 150g Puy lentils, rinsed
- 1 large carrot, diced
- 1 large parsnip, diced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 2 sprigs fresh thyme
- 500ml low-sodium vegetable broth
- 30ml olive oil
- 15ml balsamic vinegar
- 5g Dijon mustard
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. On a baking tray, toss the diced carrot and parsnip with 15ml of olive oil, salt, and pepper. Roast for 20-25 minutes until tender and lightly caramelized.
- 2.While the vegetables roast, combine the rinsed Puy lentils, vegetable broth, and a sprig of thyme in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until the lentils are tender. Drain any excess liquid.
- 3.Pat the duck breasts dry with a paper towel. Using a sharp knife, score the skin in a diamond pattern, being careful not to cut into the meat. Season both sides generously with salt and pepper.
- 4.Place the duck breasts skin-side down in a cold, dry skillet. Turn the heat to medium-low. Allow the fat to render slowly for 10-12 minutes, pouring off the excess fat as it accumulates, until the skin is deep golden brown and crisp.
- 5.Flip the duck breasts and cook for another 3-5 minutes for medium-rare. Remove from the skillet and let them rest on a cutting board for at least 8 minutes before slicing.
- 6.In a large bowl, combine the warm cooked lentils, roasted root vegetables, and finely chopped red onion. In a small jar, shake together the remaining 15ml olive oil, balsamic vinegar, minced garlic, and Dijon mustard to create a vinaigrette. Pour over the lentil mixture and toss gently.
- 7.To serve, divide the warm lentil salad between two plates. Slice the rested duck breast and arrange it over the salad. Garnish with fresh thyme leaves if desired.
Informacje odżywcze
Dlaczego ten przepis
This recipe is rich in high-quality protein from duck and packed with fiber from lentils and root vegetables, supporting muscle maintenance and digestive health. It offers a balanced meal with complex carbohydrates for sustained energy and essential vitamins.
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