Duck breast is delicious and full of flavour, and super-easy to cook for a shattering crispy skin and perfectly pink meat. This meal can be whipped up relatively quickly and the gaminess of the duck pairs wonderfully with the sweet cabbage, fresh baby leeks and earthy bacon cauliflower mash. The juices from the rested duck breast can be used for a delicious tangy dressing and you could substitute the Creme Fraiche for double cream, for a more decadent dinner.
This keto friendly recipe contains 8g NET carbs, 41.4g of protein and 30g fat.
Keto friendly pan-fried Duck Breast with Bacon Cauliflower mash, seared baby Leek and Asparagus tipsCourse: MainDifficulty: Easy
This sumptuous duck dinner is perfect for a quick meal and is also under 500 calories per portion.
2 duck breast fillets
Half a Sweetheart Cabbage, finely sliced
2 trimmed baby leeks, rinsed
Half a head of Cauliflower, rinsed and cut into florets
4 thin rashers of streaky bacon, diced
Asparagus tips, rinsed
1 tbsp Creme Fraiche
1 tbsp olive oil
1 tsp balsamic vinegar
- Score the skin of the duck breast, being careful to cut through the fat layer between the meat and the skin but not scoring the meat. If possible, season the duck breast lightly with salt the day before and leave covered in the fridge – this will help dry out the skin giving an even crispier skin. Ideally the duck breasts should be taken out the fridge 30-minutes before being cooked to allow them to come up to room temperature.
- Place the lightly seasoned duck breasts into a cold frying pan, skin-side-down and turn the heat on, low to medium. Cooking the duck breast slowly on the skin side will render down the fat and give a glass-shattering crisp skin. Cook for 10-15 minutes until the fat has rendered and the skin is golden brown. Turn the duck breast over and cook for another 5-minutes (rare) or for up-to 10-minutes (medium-well). Remove from the pan and allow the duck to rest for ten minutes on a plate.
- While the duck is finishing cooking, bring a pan of water to a boil and add the cauliflower florets. Boil for between 5-7 minutes until tender with a slight bite. Drain the cauliflower from the water, retaining the cooking liquid in the saucepan. Mash the Cauliflower coarsely with a fork or potato masher.
- Add the bacon rashers and the baby leeks to the frying pan with the duck fat and cook over a medium heat until the bacon is crispy and the leek is seared and slightly blistering. Remove the rashers from the pan and add the finely sliced cabbage. Saute over a medium/high heat until slightly wilted and golden.
- At this stage, your duck should be rested for 10-minutes, your cauliflower should be mashed and your cabbage golden. Add your asparagus to the boiling cauliflower water and boil for 2-minutes (for al dente tips). Remove from the pan when cooked and ready to serve.
- Stir in the Creme Fraiche and crispy bacon pieces into the mashed cauliflower and season to taste. Take the juices from the rested duck breast and add to a small bowl with the olive oil and balsamic vinegar for a delicious dressing. Slice the duck breast just before serving to maintain it’s delicious juicy and moist meat.
- Serve the duck breast atop a spoonful of the sauteed cabbage, accompanied by the seared baby leek, asparagus tips and a delicious mound of the creamy cauliflower bacon mash. Drizzle the duck breast with the dressing.
- Only turn/flip your duck breast once it’s skin is golden and crispy. Flipping the duck too many times can make it dry as all the juices are squashed out.