|Sat Fat 5.3g||6%|
Preheat oven to 190°C/170°C fan.
Place the raw potato wedges on a lined baking tray. Add the duck, shallots and carrots. Mix all the ingredients for the cooking liquid and pour over the top of the tray. Cover with foil and bake in the oven for an hour.
Take the tray out of the oven and remove the foil, putting it to one side. Place the tray back in the oven for another 30 minutes to crisp up the duck skin. Remove from the oven and replace the foil. Leave to rest for 10 minutes before eating.
Top with coriander leaves to serve.
2 fluffy potatoes (such as Maris Piper), cut into thin wedges
2 duck legs
10 small shallots, peeled and halved (or 1 red onion)
200g chantenay carrots, whole
For the cooking liquid
1tsp 5 spice mix
1tbsp light soy sauce
2 bay leaves
1 orange, skin removed with peeler, plus juice
1 red chilli, split
To garnish, coriander
Fresh, crisp vegetables and zingy flavours make this jacket perfectly healthy, with four green lights and great taste to boot.
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Grilled Salmon and Potato Rainbow Salad
At just over 600kcal, ‘Bowl in One’ is a delicious combination of salmon spiced with turmeric, fresh potatoes for a fibre and potassium boost, and a generous helping of a mix of vegetables to provide three and a half portions of the recommended ‘5 A DAY’. Incorporating ingredients from all food groups, the dish provides nutrients important for eye, heart and digestive health.