30 THE PROTEIN

A 170g serving of roasted duck breast with the skin on contains about 43g of protein and 344 calories. Save the fat to immediately enhance roasties, sprouts or cauliflower

BUY IT Your local butcher or supermarket will likely stock one or more of these types of duck breast: the mild Pekin, the gamey Muscovy and the Moulard, a balance of the two. Buy your meat raw, not smoked, for this particular recipe.

CRISPY GLAZED DUCK WHAT YOU’LL NEED

(FEEDS 4) •

HOISIN SAUCE, 65ML •

MIRIN (RICE WINE), 60ML •

FIVE-SPICE POWDER, ½TSP • GINGER, 2.5CM CHUNK, PEELED AND SLICED • GARLIC, 4 CLOVES, CHOPPED •

DUCK BREASTS, 4, 230G EACH

COOK IT

In a blender, combine the hoisin, mirin, spice powder, ginger and garlic. Pulse until they become a runny paste. Pour into a baking dish.

Pat the duck dry with paper towels and add to the marinade, skin side up. Divide half a teaspoon of salt between the breasts. Marinate in the fridge for a couple of hours or overnight. Remove and let it come up to room temperature for at least 20 minutes.

Preheat the oven to 220°C. Dry the duck again with paper towels and score the skin with the tip of a sharp knife in a diamond pattern. In a pan over a medium heat, add the duck, skin side down, and cook until golden brown for eight minutes. Flip and sear for four minutes. Flip once more, transfer the pan to the oven, bake for eight minutes and flip to skin side up. Bake until the skin is dark brown. Transfer to a big plate, skin side up. Rest for 10 minutes before serving.