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Roast duck, wild rice and beetroot salad

Wild rice is a bit boring on its own, but it teams beautifully with nutty brown rice, roast duck and beetroot in a juicy citrusy dressing.

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Serves 4

Ingredients for Roast duck, wild rice and beetroot salad

75g dried cranberries
100g wild rice
100g brown rice
4 duck breasts, with skin
3 beetroot, cooked and peeled
2 tbsp mint, roughly chopped
50g wild rocket leaves
1 tbsp grated orange zest

Dressing:
2 tbsp extra virgin olive oil
1 tbsp red wine vinegar
1 tbsp honey
1 tbsp orange juice
1 tsp Dijon mustard

Preparation methods for Roast duck, wild rice and beetroot salad

Soak the cranberries in hot water for 10 minutes, rinse, then drain.

Cook the wild rice and brown rice in a large pot of simmering water, uncovered, for 45 minutes until tender (the wild rice should start to “pop” open). Drain and return to the covered pan, off the heat, to keep warm.

Heat the oven to 200C. Using a sharp knife, score the skin of the duck without cutting into the meat, and rub with sea salt and pepper. This will help the fat to render.

Heat a dry frying pan, and sear the duck skin-side down over gentle heat for 5 minutes, or until crisp and golden. Transfer to an oven tray and bake, skin-side up, for a further 5-10 minutes, depending on size. Remove, cover loosely with foil and rest for 5 minutes. Cut the beetroot into wedges and toss in a little extra olive oil.

Whisk the dressing ingredients together in a bowl. Slice the duck.

Toss the warm rice, duck, cranberries, mint, rocket and orange zest in dressing until well mixed. Arrange on four plates, scatter over the beetroot, and serve.

From HealthSmart Magazine - Issue 14 2009