Full of flavour and contrasting textures, the ingredients for this refreshing salad are mixed together in a smooth, creamy anchovy dressing. It's a good way to make the most of fresh broad beans (in season from the end of May to early July). At other times of the year, you can use frozen broad beans.
Anchovies contain calcium and phosphorus, both essential minerals for the maintenance of healthy bones and teeth. These minerals are retained in canned anchovy fillets. * Serving a starchy carbohydrate like pasta with a small portion of low-fat protein in the form of lean meat, plus lots of vegetables, means this dish achieves a good, healthy balance from the different food groups.
Make a duck, penne and caramelised orange salad. Mix together the juice of ½ orange, 1 tsp light muscovado sugar, 2 tsp sunflower oil and 1 tbsp dark soy sauce. Pour it over 2 skinless boneless duck breasts, about 140 g (5 oz) each, and turn to coat, then leave to marinate for 30 minutes. Preheat the grill and cook the duck breasts for 10–15 minutes, turning once, until well browned (the inside will be pink). While the duck breasts are cooking, peel and thickly slice 3 large oranges. Sprinkle one side of the orange slices with 1 tbsp light muscovado sugar, and grill them alongside the duck for the last 5 minutes of the cooking time, until lightly browned. Instead of the fusilli in the main recipe, cook 250 g (8½ oz) penne. Slice the duck and put in a serving bowl with the oranges, penne and 115 g (4 oz) mixed salad leaves. For the dressing, whisk 2 tbsp sunflower oil with 2 tbsp orange juice and 2 tsp ginger juice. Season to taste. Pour over the salad, toss well and serve.
A, B1, B6, B12, C, E, folate, niacin * B2, copper, potassium, zinc * calcium, iron, selenium