Fruity Salad & Vietnamese Roasted Duck with Five-Spice Marinade

Taken from Around the World in Salads 120 Ways to Love Your Leaves by Katie & Giancarlo Caldesi, published by Kyle Books, priced at £16.99. Photography by Helen Cathcart.

Katie says: “We ate this tender spicy duck salad at the beautiful Y Thao Garden Restaurant in Hue, Vietnam, and begged the owner for her recipe. I couldn’t believe how easy it was but she did say to take care to balance the sweet and sour fruits. If you can’t get apricots, use another medium-sweet fruit, such as grapes, peach or plum. Serve with wedges of lime, ready to squeeze into a small dish containing black pepper and salt, and another small dish of pieces of cut pineapple and chilli powder.”

Ingredients

  • 2 boneless and skin-on duck breasts
  • for the spice rub
  • 1 tablespoon five-spice powder
  • 1 teaspoon caster sugar
  • 1/2 teaspoon salt
  • 2 small or 1 fat garlic clove, finely chopped

For the dressing

  • 1/2 quantity of Sesame Ginger Soy Dressing (see method)

For the fruit salad

  • Seeds of 1/2 pomegranate
  • 1 firm, unripe kiwi or green mango, peeled and cut into
  • 0.5cm slices
  • 2 apricots, skin on and thinly sliced
  • 1 hard, unripe avocado, thinly sliced
  • A large handful of mint leaves, stalks removed, roughly torn
  • A small handful of tarragon, stalks removed, roughly torn
  • A small handful of coriander, tough stalks removed, roughly torn
  • 1 lemongrass stalk, very thinly sliced

Method

  • Put the duck breasts in a shallow dish. Combine the rub ingredients in a small bowl and rub into the duck pieces. Cover and set aside to marinate for up to 1 hour in the fridge.
  • Remove the duck from the fridge and put into a cold, dry non-stick frying pan, skin-side down. Put over a medium heat and cook for 10 minutes or until the skin has become crispy, turn the breasts over and cook on the other side for 3–5 minutes until firm to the touch.
  • Remove the breasts from the pan and leave to rest on a warm (but not hot) plate in a warm place for 10 minutes.
  • Mix the fruit salad ingredients together gently, in a large bowl, with the dressing* and arrange on a serving plate. Cut the duck into slices, about 5mm thick, leaving the skin on. Serve warm, straight away, on top of the salad.

* To make the dressing:

  • Whisk together 2 tablespoons of oil (grapeseed, groundnut or olive), 4 tablespoons lime juice or rice vinegar, 3 tablespoons of soy sauce, 1-2 tablespoons of raw mild honey, 2 teaspoons grated fresh root of ginger, 1 teaspoon toasted sesame oil and 1 finely grated garlic clove in a small bowl or jug and season to taste.  (The dressing will keep in a lidded jar in the fridge for up to 3 days.)

Rosemary Chicken Boulangere

  • Prep: 15 minutes
  • Cook: 45 minutes
  • Serves 4

Ingredients

  • 1 tbsp olive oil
  • 2 chicken breasts, thinly sliced
  • 2 cloves garlic, thinly sliced
  • 1kg Maris Piper potatoes, thinly sliced
  • 1 onion, sliced
  • 1 x pot rosemary, chopped
  • Zest of 1 lemon
  • 300ml chicken stock

Method

  • Preheat the oven to 200oC, gas mark 6. Grease an ovenproof casserole dish.
  • Heat the oil in a frying pan and fry the chicken and garlic for 4-5 minutes.
  • Place 1/3 potatoes in the dish, top with half the chicken, onion, rosemary and lemon zest, season. Lay another 1/3 of the potatoes on top and repeat the layers finishing with potatoes.  Pour over the stock and season well.
  • Cover and bake for 45 minutes, removing the lid for the last 10 minutes until the potatoes are tender.

Nutritional Information

  Per Serving
Kcals 364
Sugar 3.9g
Fat 7.6g
Saturated Fat 1.6g
Salt 0.3g

Duck & Figs with Sage Glaze

  • Prep: 10 minutes
  • Cook: 15 minutes
  • Serves 2

Ingredients

  • 2 duck breasts
  • 170g figs, halved
  • 2 tbsp honey
  • 20g sage, chopped
  • 150g couscous
  • 200ml hot chicken stock

Method

  • Preheat the oven to 200oC, gas mark 6.
  • Score the duck skin and fry, skin side down first for 1-2 minutes each side, transfer to a small roasting tin and add the figs, honey and half the sage. Roast for 10-15 minutes for medium.
  • Meanwhile, place the couscous in a bowl with remaining sage and pour over the hot stock. Cover and leave for 5 minutes before fluffing up with a fork.
  • Slice the duck into 4 and serve with the couscous topped with the figs drizzled with remaining juices.

Nutritional Information

  Per Serving
Kcal 605
Sugar 15g
Fat 27.6g
Saturated Fat 8g
Salt 0.5g

Chicken, Parsley & Spelt Risotto

  • Serves: 4
  • Preparation time: 15m
  • Cooking time: 20-25m

Ingredients

  • 1 tbsp olive oil
  • 500g chicken breast, diced
  • 1 onion, chopped
  • 1 red pepper, diced
  • 1 clove garlic, crushed
  • 250g pearled spelt
  • 150ml white wine
  • 700ml hot chicken stock
  • 1 pot curly parsley, roughly chopped
  • 25g Parmesan, grated

Method

  • Heat the oil in a large frying pan and fry the chicken, onion, pepper and garlic for 5 minutes. Stir in the spelt and add the wine, cook until nearly all absorbed.
  • Gradually add in the stock a little at a time and cook gently, covered for 20-25 minutes until the grains are tender and chicken is cooked throughout.
  • Stir in the parsley and Parmesan and season to taste.

Nutritional Information

  Per Serving
kcals 480
Sugar 5.3g
Fat 7.5g
Sat Fat 2.4g
Salt 0.8g

Chicken & Coriander Tagine with Almond Couscous

  • Serves: 4
  • Preparation time: 15m
  • Cooking time: 40m

Ingredients

  • 1 bunch spring onions, roughly chopped
  • 2 preserved lemons, roughly chopped
  • 2 cloves garlic
  • 50g pitted green olives
  • 1 pot coriander
  • 1 tbsp oil
  • 500g chicken breast, cut into chunks
  • 200ml chicken stock
  • 200g couscous
  • 50g flaked almonds, toasted

Method

  • Preheat the oven to 200oC, gas mark 6.
  • Place the spring onions, lemons, garlic, olives and half the pot of coriander (leaves and stalks) in a food processor and blitz to give a paste.
  • Heat the oil in a frying pan and fry the chicken for 3-4 minutes to brown, add the tagine paste and cook for 1 minute.  Add the stock and bring to the boil, transfer to a tagine or casserole dish, cover and bake for 40 minutes.
  • Meanwhile, place the couscous in a small bowl, cover with 200ml boiling water, cover with clingfilm and leave for 5 minutes, then fluff up with a fork.
  • Roughly chop the remaining coriander, stir 1 tbsp into the couscous with the almonds and the rest into the tagine.
  • Serve the tagine with the couscous.

Nutritional Information

  Per Serving
kcal 453
Sugar 2.7g
Fat 13.8g
Sat Fat 1.7g
Salt 1.66

Thyme-infused Mediterranean Roast Chicken

  • Serves: 4
  • Preparation time: 15m
  • Cooking time: 1 ½ hrs

Ingredients

  • 25g butter, softened
  • 2 tbsp chopped fresh thyme leaves + 3 whole sprigs, from a pot of living thyme
  • 1 medium chicken, approx. 1.6kg
  • 300g new potatoes, sliced
  • 400g can cannellini beans, drained and rinsed
  • 75g chorizo, diced

Method

  • Preheat the oven to 200°C, gas mark 6.
  • Mix together the butter and 1 tbsp chopped thyme. Loosen the skin over the chicken breasts with your fingers taking care not to tear it. Spread the thyme butter over the chicken breasts under the skin. Place the whole sprigs of thyme in the chicken cavity. Place in a roasting tin and roast for 1 hour.
  • Drain away half the chicken juices then add the potatoes, beans, chorizo and remaining chopped thyme to the tray and roast for a further 30 minutes until the chicken is cooked throughout.

Nutritional Information

  Per Serving
Kcals 491
Sugar 4g
Fat 20g
Saturated Fat 8g
Salt 1.75g

Creamy Tarragon Chicken

  • Serves: 4
  • Preparation time: 10 minutes
  • Cooking time: 25 minutes

Ingredients

  • 1 tbsp oil
  • 4 chicken breasts (500g)
  • 150ml white wine
  • 170ml tub single cream
  • 5 sprigs fresh tarragon, roughly chopped

Method

  • Heat the oil in a large frying pan and fry the chicken for 15-20 minutes, turning occasionally until golden and cooked throughout.
  • Remove from the pan and keep warm. Add the wine to the pan and cook for 2 minutes, add the cream and tarragon and bring to the boil, stirring, simmer for 1-2 minutes. Season with black pepper then pour over the chicken.
  • Serve with fresh salad.

Nutritional Information

  Per Serving
Kcals 264
Sugar 1.1g
Fat 12.2g
Saturated Fat 6g
Salt 0.2g

Chicken Kebabs with Tomato and Basil Compote

  • Serves: 4
  • Preparation time: 10m
  • Cooking time: 20m

Ingredients

  • 500g boneless chicken breasts, diced
  • 2 tbsp basil infused oil
  • 2 tbsp balsamic vinegar
  • 25g fresh basil, reserve a few little leaves for garnish
  • 6 tomatoes, halved (350g)
  • 1 garlic clove, chopped
  • 1 red pepper, diced (170g)

Method

  • Preheat the oven to 200°C, gas mark 6
  • Mix together the chicken, 1 tbsp each oil and vinegar and ¼ basil, shredded, season and marinate for 10 minutes.
  • Meanwhile, place the tomatoes cut side up in a small roasting tin, sprinkle with garlic, remaining oil and vinegar and basil, roughly torn, season and roast for 20 minutes. Mix roughly with a spoon to break up the tomatoes.
  • Thread the chicken and peppers onto 4 skewers and place under a preheated grill for 15 minutes, turning occasionally until cooked throughout. Serve with the tomato and basil compote.

Nutritional Information

  Per Serving
Kcals 222
Sugar 7g
Fat 7.5g
Saturated Fat 1.5g
Salt 0.2g

Chicken, Asparagus & Herb Pasta

  • Serves: 4
  • Preparation time: 10m
  • Cooking time: 10m

Ingredients

  • 300g pasta shapes
  • 1 tbsp olive oil
  • 300g boneless chicken breasts, cut into thin strips
  • 230g bunch asparagus, trimmed and cut into 3
  • 150g low fat cream cheese
  • 25g fresh chives, snipped
  • 25g fresh parsley, chopped

Method

  • Cook the pasta in boiling water for 10 minutes until tender, drain and return to the pan.
  • Meanwhile, heat the oil in a large frying pan and fry the chicken and asparagus for 5 minutes, add the cream cheese and herbs with 75ml water and cook for 1 minute. Stir into the pasta, season to taste and serve.

Nutritional Information

  Per Serving
Kcals 442
Sugar 3g
Fat 9.7g
Saturated Fat 3.8g
Salt 0.4g

Herb Marinated Lemon Chicken with Tabbouleh

  • Serves: 4
  • Preparation time: 15 minutes plus cooling
  • Cooking time: 25 minutes

Ingredients

  • 2 lemons
  • 1 tbsp extra virgin olive oil
  • 25g chopped fresh parsley
  • 4 skinless boneless chicken breasts, scored (500g)
  • 200g bulghar wheat
  • 4 tomatoes, diced (280g)
  • 1 tbsp chopped fresh mint

Method

  • Preheat the oven to 200°C, gas mark 6.
  • Mix together the zest and juice of 1 lemon, the oil and 1 tbsp parsley. Add the chicken and marinate for 10-15 minutes.
  • Meanwhile, cook the bulghar wheat in a small saucepan with 200ml water, Simmer gently covered for 5 minutes. Cool with the lid on.
  • Place the chicken in a small roasting tin and roast for 25 minutes.
  • Mix the tomatoes, remaining parsley, mint and juice of the remaining lemon into the bulghar wheat and serve with the chicken, pouring over the left over juices.

Nutritional Information

  Per Serving
Kcals 295
Sugar 2g
Fat 10g
Saturated Fat 2g
Salt Trace