Herb Crusted Duck Breast on Bok Choy

This is another winning recipe to add to your repertoire, with heaps of protein and nutrients with a minimum dose of calories for maximum satiety and fat loss with less hunger.  

The duck breast brings plenty of protein with vitamin B3, B5 and B6, along with choline, iron, selenium and zinc.  Bok choy gives a massive bang for your buck in terms of nutrients per calorie, adding heaps of folate, potassium, calcium vitamin A, C and K1.  

This recipe uses a duck breast.  However, you can use chicken breast if duck is hard to find.  To spice things up a little you could also add some sesame oil and chopped fresh red chilli if you can tolerate. 

Macros 

One serve provides 290 calories, 40 g protein, 10 g fat and 6 g of net carbs

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 1

  • 1 tbsp herbs, finely chopped (rosemary, parsley, thyme)
  • 1 duck breast, skin on or off.
  • 1 head of bok choy, chopped
  • 100 g (3.5 oz) cucumber, diced
  • 1 tsp olive oil
  • Juice of half a lime 
  • Salt & pepper (omit for AIP)

Directions 

  • Pre-heat oven to 180°C/356°F (bake).
  • Spread out the herbs on a plate and then press the duck onto the herbs so they stick to the duck on both sides.
  • Place the duck into a roasting tray and place in the oven for 20 minutes, turn and bake another 10 minutes.
  • Place the bok choy and cucumber into a bowl, drizzle the olive oil, squeeze over the lime juice, sprinkle some salt (and pepper if using), toss to coat the leaves, top with the duck and serve.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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