10 THE FIBRE

Combine the duck with either of these tasty sides to hit the fibre content you need to stay full

ROASTED OKRA AND CORN

Preheat the oven to 230°C. In a large bowl, combine 400g of sliced okra, 570g of corn kernels, two diced onions, two glugs of olive oil, some Creole seasoning and a little salt. Spread on to a large-rimmed baking sheet. Roast, stirring twice, for about 25 minutes, until the vegetables are tender and beginning to brown. Feeds four. Nutrition per serving: 227 cals, 7g protein, 36g carbs (7g fibre), 9g fat

BACON AND GREENS

Add 230g of chopped bacon to a pan and brown. Add 50g of diced onion. Cook until it sweats, then add a minced garlic clove. Pour on 950ml of chicken broth and turn up the heat. When it boils, add 230g each of collard greens, mustard greens and turnip greens.

Add some Creole seasoning, a dash of white vinegar and some sugar to taste. Simmer for an hour. Feeds four.

Nutrition per serving: 361 cals, 17g protein, 22g carbs (7g fibre), 25g fat