Lunch

Duck & Mango Brown Rice Bowl

Pan-seared duck breast sliced over nutty brown rice with sweet mango and a soy-honey dressing.

StandardGluten Free
396
kcal
26g
Protein
46g
Carbs
12g
Fat
£1.41
Per Serving
⏱ Prep: 10 min 🍳 Cook: 25 min 🍽 Serves 2
🛒 Ingredients
IngredientAmountCalories
Duck Breast 2 duck breasts 351.8 kcal
Brown Rice 200g (dry) 362 kcal
Mango 1 mango 45 kcal
Soy Sauce 1.5 tbsp 5.3 kcal
Honey 1 tbsp 23 kcal
Spring Onions 3 spring onions 4.8 kcal
👨‍🍳 Method
  1. 1Cook brown rice per packet instructions.
  2. 2Score duck breast skin with a sharp knife. Season with salt.
  3. 3Place duck skin-side down in a cold pan. Turn heat to medium. Cook 8-10 minutes until skin is golden and fat renders.
  4. 4Flip and cook 4-5 minutes for medium. Rest 5 minutes, then slice.
  5. 5Dice mango. Mix soy sauce and honey for dressing.
  6. 6Divide rice into bowls. Top with duck slices and mango.
  7. 7Drizzle dressing over and serve.

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