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About this recipe: Kasha, or buckwheat grain, is available either plain or roasted. When plain kasha is toasted and then simmered in stock, it develops a rich nutty flavour. It works perfectly with duck in this hearty main-dish salad.
Removing the skin and all visible fat from duck lowers the fat content substantially. Skinless duck breast contains only a fraction more fat than skinless chicken breast. Duck meat is rich in the minerals iron and zinc and also provides B vitamins. * Despite its name, buckwheat is not a true grain, but a plant that produces cereal-like seeds. It is gluten-free, so it is suitable for anyone with gluten intolerance. It contains a phytochemical called rutin, which is believed to help reduce high blood pressure.
For a duck, kasha and pumpkin salad, rub the duck breasts with a mixture of 2 chopped garlic cloves, ½ tsp ground cumin, ¼ tsp ground cinnamon and ½ tsp cocoa powder, and put in a mixing bowl. Add 150 g (5½ oz) peeled and seeded pumpkin or butternut squash, thinly sliced, and sprinkle over the juice of 1 lemon, the juice of 1 orange and 1 tbsp extra virgin olive oil. Turn the ingredients to mix them, then leave to marinate for at least 30 minutes. Make the green bean and leaf salad and sprinkle with 75 g (2½ oz) dried cherries or fresh blackberries and 1 orange, peeled and segmented. For the dressing, whisk the juice of 1 orange with 2 tbsp extra virgin olive oil, 2 tsp caster sugar and ¼ tsp paprika. Griddle the duck breasts as in the main recipe, then slice. Griddle the pumpkin for 4–5 minutes. Pour the dressing over the salad, add the kasha and arrange the duck and pumpkin slices on top.
B1, B2, B6, B12, C, E, folate, niacin, copper, zinc * A, iron, potassium