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. 11. Cook brown rice per packet instructions.
  2. 22. Score duck breast skin with a sharp knife. Season with salt.
  3. 33. Place duck skin-side down in a cold pan. Turn heat to medium. Cook 8-10 minutes until skin is golden and fat renders.
  4. 44. Flip and cook 4-5 minutes for medium. Rest 5 minutes, then slice.
  5. 55. Dice mango. Mix soy sauce and honey for dressing.
  6. 66. Divide rice into bowls. Top with duck slices and mango.
  7. 77. Drizzle dressing over and serve.

Want a full week of meals like this?

Get a personalized 7-day meal plan based on your calories, budget, and preferences.

Create Your Free Plan →