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Pan-Seared Duck Breast with Cauliflower Purée and Asparagus
Pan-Seared Duck Breast with Cauliflower Purée and Asparagus

Pan-Seared Duck Breast with Cauliflower Purée and Asparagus
A gourmet keto-friendly dinner featuring succulent duck breast and creamy cauliflower purée.
Pan-Seared Duck Breast with Cauliflower Purée and Asparagus

To provide a balanced meal with high protein and healthy fats, supporting muscle recovery and energy replenishment after training.

Ingredients:
1
Servings
  • 200
    g
     duck breast
  • 300
    g
     cauliflower
  • 30
    g
     butter
  • 150
    g
     asparagus
  • 15
    ml
     olive oil
  • 2
    clove
     garlic
  • 5
    g
     thyme
  • 2
    g
     salt
  • 1
    g
     black pepper
Preparation Time: 45 minutes
Pan-Seared Duck Breast with Cauliflower Purée and Asparagus
Instructions:
  1. Preheat oven to 180°C.
  2. Score the skin of the duck breast and season with salt and pepper.
  3. Heat a pan over medium heat and place the duck breast skin-side down. Cook until the skin is crispy, about 6-8 minutes.
  4. Flip the duck breast and sear for another 2 minutes. Transfer to the oven and roast for 8-10 minutes.
  5. Meanwhile, steam the cauliflower until tender. Blend with butter and a pinch of salt until smooth.
  6. In another pan, heat olive oil and sauté garlic until fragrant. Add asparagus and thyme, cooking until tender.
  7. Slice the duck breast and serve with cauliflower purée and asparagus.
Nutrition Per Serving 703 g Per 100g
Energy 600 kcal 85 kcal
Protein 40 g 5.7 g
Fibre 6 g 0.9 g
Salt 2 g 0.3 g
Sugar 3 g 0.4 g
Carbohydrates 15 g 2.1 g
Fat 45 g 6.4 g
  • 200
    g
     duck breast
  • 300
    g
     cauliflower
  • 30
    g
     butter
  • 150
    g
     asparagus
  • 15
    ml
     olive oil
  • 2
    clove
     garlic
  • 5
    g
     thyme
  • 2
    g
     salt
  • 1
    g
     black pepper
1
Servings
0

Preheat oven to 180°C.

Score the skin of the duck breast and season with salt and pepper.

Heat a pan over medium heat and place the duck breast skin-side down. Cook until the skin is crispy, about 6-8 minutes.

Flip the duck breast and sear for another 2 minutes. Transfer to the oven and roast for 8-10 minutes.

Meanwhile, steam the cauliflower until tender. Blend with butter and a pinch of salt until smooth.

In another pan, heat olive oil and sauté garlic until fragrant. Add asparagus and thyme, cooking until tender.

Slice the duck breast and serve with cauliflower purée and asparagus.

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