Quack!

Duck with warm Broccoli & Orange salad.

Serves: 2 x 3 block meals

Ingredients
9oz / 255g duck breast, skin removed (6 protein)
3/4 cup / 175ml freshly squeezed orange juice - approx 2 large oranges (2 carb)
2 1/2 cups / 165g broccoli (2 carb)
1 large orange, segmented (2 carb)
2 Tsp olive oil (6 fat)
100 ml chicken stock
Black pepper
Salt (if using)

For the duck
1) Cook over a medium heat on griddle or frying pan for about 4 mins on each side or until cooked to your liking. Duck is best eaten when still slightly pink inside. Once cooked let it 'rest' for a couple of mins.

For the salad
1) Cut broccoli into medium sized florets, mix with olive oil and seasoning and roast for about 10 mins or until cooked. Just before serving mix in orange segments to warm them through.

For the sauce
1) Meanwhile mix zest of 1 orange, orange juice and chicken stock in a pan. Bring to the boil and reduce by half. Keep an eye on it, should take about 10 mins.
2) Drizzle sauce over duck and salad to taste.

TIP: You may not use all of the sauce and so could supplement with extra broccoli to balance the carbs.