Duck with apples and jewelled rice

Yield: 1 servings

Measure Ingredient
200 grams Brown rice
100 grams Baby carrots; peeled and sliced
50 grams Baby sweetcorn; sliced
100 grams Mangetouts
2 \N Duck breasts
\N \N An orange; juice of
\N \N Splash balsamic vinegar
1 \N Apple; cored and cut into
\N \N ; quarters
\N \N Knob of butter
1 pinch Cinnamon
\N \N Salt and pepper

Preheat the oven to 220c/425f.

1 Cook the rice in twice its volume of water. Halfway through the cooking, add the carrot and sweetcorn. About 3-4 minutes before the end of cooking time, add the mangetout.

2 Cook the duck breasts skin side down in a dry hot frying pan. When the skin is golden, pour off the fat and transfer to the oven for 8-10 minutes.

3 Return the duck to the hob, add the orange juice and balsamic inegar.

Reduce a little and season.

4 Slice each apple quarter into four. Soften in the butter with the cinnamo . Serve with the rice and sliced duck.

Converted by MC_Buster.

Per serving: 844 Calories (kcal); 6g Total Fat; (6% calories from fat); 16g Protein; 182g Carbohydrate; 0mg Cholesterol; 43mg Sodium Food Exchanges: 10 Grain(Starch); 0 Lean Meat; 1½ Vegetable; 1 ½ Fruit; 1 Fat; 0 Other Carbohydrates

Converted by MM_Buster v2.0n.

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