327/308 Wattle St, Ultimo, New South Wales 2007

Kristy's Duck and Mango Summer Salad

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Kristy's Duck and Mango Summer Salad

This dish quacks summer. With seasonal, local and deliciously healthy ingredients, it's sure to impress at barbecues and picnics alike. 


A little bit fancy and a lot colourful, your post-Christmas palate will thank you!




For the duck:


- 4 organic/pastured duck marylands


- 1-2 tablspoons dried cranberries


- 1 medium onion sliced


- 2 Tbs apple cider vinegar


- Juice of 1/2 an orange


- zest of half an orange


- Tablespoon coconut oil


For the salad:


- Baby cos lettuce


- 1/2 pomegranate


- 1 small mango


- Handful of fresh mint leaves


- Handful of coriander leaves


1) Preheat the oven to 180 degrees. In a large oven proof dish with lid, place on a medium/high heat on the stove with tablespoon of coconut oil. Once the oil is hot, saute the onion until soft.
2) Season marylands with salt and pepper, fry skin down first until crispy and then turn to brown on the other side.
3) Add in dried cranberries, vinegar and juice of half an orange. Allow the vinegar to cook off for 30 seconds.
4) Put the lid on the dish and place in the oven for 10 mins at 180, then decrease to 150 for 60-75minutes until tender.
5) Wash and dry baby cos lettuce leaves and then place in a large bowl. 
6) Slice mango into strips. Place mango, pomegranate seeds, mint, coriander with the lettuce.
7) Once duck cooked, stipped the meat from the bones and allow to cool. Season as needed.
8) Serve the shredded duck on top of the salad, and spoon on some of the juices from the pan, onion and cranberries, as a dressing. Enjoy!


Want more healthy meal ideas and nutrition advice? Become Kristy's client and receive your very own tailor-made plan and ongoing nutritional advice. Achieve your health and body goals without the confusion or struggle. And while eating like a King (or very glamorous Queen!) 


Kristy is offering 15 minute free consultations this January only. Experience the care of a holistic health coach and get clear on diet and lifestyle.
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