Wednesday
Thai-style duck with sticky pineapple rice
Serves 2 Prep 20 mins plus marinating and steaming Cook 15 mins
2 duck breasts, skin removed and discarded 1 tbsp Thai red curry paste
1 lime, zested and juiced, plus wedges to serve 140g jasmine rice
125ml light coconut milk, from a can
140g frozen peas
50g beansprouts
½ red onion, diced
100g fresh pineapple, cubed
1 red chilli, deseeded and finely chopped ¼ small pack coriander, stalks finely chopped,
leaves roughly chopped
1 Sit a duck breast between two sheets of baking parchment on a chopping board. Use a rolling pin to bash the duck until it’s 0.5cm thick. Repeat with the other breast, then put them both in a dish. Mix the curry paste with the lime zest and juice, and rub all over the duck. Leave to marinate at room temperature for 20 mins.
2 Meanwhile, tip the rice into a small saucepan with some salt. Pour over the coconut milk with 150ml water. Bring to a simmer, then cover, turn the heat down low and cook for 5 more mins. Stir in the peas, then cover, turn the heat off and leave for another 10 mins. Check the rice – all the liquid should be absorbed and the rice cooked through. Pour boiling water over the beansprouts and red onion in a colander, then stir them into the rice with the pineapple, chilli and coriander stalks, and some more salt if needed. Put the lid back on to keep warm.
3 Heat a griddle pan and cook the duck for 1-2 mins each side or until cooked to your liking. Slice into strips. Stir most of the coriander leaves through the rice and fluff it up with a fork. Spoon onto two plates and top with the duck, scattering over the remaining coriander. PER SERVING 500 kcals, fat 9g, saturates 4g, carbs 63g, sugars 10g, fibre 7g, protein 37g, salt 0.6g