Crispy Duck Breast

Crispy Duck Breast

Preheat your oven to 175C Fan-forced

Take your duck breast out of the fridge and let it sit at room temperature for 20 minutes.  Do not trim any of the fat if you want yummy crispy duck skin! Score the skin with a knife and make sure you cut only the skin and not the meat.  Season well with Salt and Pepper.  

In a skillet place the duck skin side down and as the skillet heats up the fat starts to render.  You don't need the skillet to be pre-heated, it's actually better if you put the duck into a cold skillet.  As the fat starts to render you can drain it into a container before it gets too hot.  As soon as the heat gets really high and the skin gets crispy the duck fat will turn a different colour so it's still ok to use as leftover cooking fat but not the clear white duck fat you buy from a butcher.

Let the duck breast get nice and crispy as pictured above but do not burn.  Once crispy then turn the breast and cook for about 2-4 minutes on the meat side.  Then place into the oven and bake for 6-7 minutes.  Once cooked remove the duck breast from the oven and rest for 10 minutes.  Slice and serve with whatever your heart desires, if you eat potatoes then I highly recommend making duck fat potatoes, you will never want to eat potatoes another way once you fry them in duck fat!

Primal Meal Ideas

Here's some fantastic food ideas that my brother has shared with me.  He lives in the UK and follows primal most of the time.  I thought you all might like some easy and delicious primal meal ideas!  Enjoy :)

Salmon on a bed of spinach along with red pepper, brocolli, mushloom and roast butternut, cheese sauce dusted with paprika!

Omelettes...mmmm

3 eggs premixed with cream and seasoned, pre cook mushrooms, onions, peppers, tomatoes and bacon

Set stuffing aside, throw eggs into med heat pan and cross thru to add height! cover if poss for a mins

Add stuffing to one half the on top before folding add fresh spinach and a bit of grated/sliced cheese, leave on low heat for a few more mins...and serve!

Greek salad, steak, spinach and mushrooms!

Feta with oregano, onions, and nice tomatoes...lightly fry the onions!

Dont forget the tzatziki and maybe add green chopped lettuce salad to the mix.

Burger wrapped in lettuce along with cheese and tomato!

Chicken wrapped in bacon covered in mozzarella with sundried tomato paste and stuffed with mushrooms

Along with Butternut wedges, roasted  tomatoes, courgettes and brocolli

Stuffed raw chopped mushrooms with parsley straight into the chicken breast that was nearly sliced in half.

Spanish omelette with onions, pepper, grated courgette and only a few new potatoes, finished under the grill to puff up!

The beef meatballs cooked in a reduced chopped tomato sauce with mushrooms, cream cheese, bacon...mmm

Cottage pie with sweet potatoes, beef bolognese mix at bottom of buttered dish, layer of tomatoes, topped with grated courgette and then mashed sweet potato on top...then add sliced beetroot and cheese...season!

Thai Green Chicken Curry

Thai Green Chicken Curry is my husbands favourite dish and since it was his birthday last week I made it for him as a treat, it's fairly primal, not so much a weight loss dish unless you have a small portion and we all know I'm not about small portions ;)

Serves 3

2 good sized chicken breasts
3 cloves garlic grated/chopped or crushed
3-4cm square piece of fresh ginger grated
1/2 onion
bunch of fresh corriander
1/2 fresh lemon or lime
2 Tbsps Fish Sauce
Thai Green curry paste (1/2 - 1tsp depending on how hot you want it)
2 Tbsp's Trident Sweet chilli sauce - more or less depending on sweetness (I have found that the Trident brand has no high fructose corn syrup it has sugar)
250mls Kara Coconut Cream (I prefer Kara Coconut Cream as it tastes wonderful and has less processed ingredients in it)
3 kafir lime leaves if you can get them same goes for lemongrass but still great without these ingredients

Dice chicken and fry until nearly cooked and put aside.
Cook onion in butter, once done add ginger and garlic and cook for just a little then add fish sauce, lemon juice and green curry paste and let cook out for a minute or so, add coconut cream and combine well.  Drop in your cooked chicken and half the coriander and simmer for about 10minutes so that the chicken is cooked and the sauce has reduced.  Add the remining coriander and the sweet chilli sauce.

Serve on rice or cauliflower rice, if you were being weight loss consious reduce the sweet chillis sauce and serve on cauliflower rice or vegetables.

It's delish!!

Recent Food Journal

Here's my food journal for the last week and a half, hopefully those of you that find it helpful will enjoy it.  This illustrates my 80/20 weight maintenance quite well.  Although I had ideas of weight loss it just didn't happen this week!

Sunday 30/10/2011

8am: 4 poached eggs and 5 strips of streaky bacon

11am: Decaf vanilla latte with cream

4pm: Real fruit strawberry icecream

7pm: Eye fillet with creamy pepper sauce, brocolli and cauliflower with butter and roasted kumara chips in bacon fat

Monday 31/10/2011

9am: Hot cocoa with 1 tsp sugar and 4 Tbsps Coconut cream

1pm: 3 poached eggs and 5 strips of streaky bacon, 2 walnut crackers with camembert.

6pm: Pork burger patty with melted cheese, bacon and side salad with greens, cucumber, cherry tomatoes and mayo

Tuesday 1/11/2011

7am: Omelet with 2 eggs and cream filled with cheese cream cheese and 2 strips bacon

6pm: Roast chicken with reduction gravy, cauliflower and fresh green beans, 1 piece Lindt Sea Salt

Wednesday 2/11/2011

7am: Omelet with 2 eggs and cream filled with cheese cream cheese and 2 strips bacon, Hot cocoa with 1 tsp sugar and 4 Tbsps Coconut cream

2pm: 2 Walnut crackers with camembert

7pm: Chicken carbonara with pumpkin, mushrooms, bacon, pine nuts, cream and parmesan.  4 pieces old gold and 1 piece Lindt Blueberry Intense

Thursday 3/11/2011

9am: 4 poached eggs and 5 strips of streaky bacon

2pm: 3 walnut crackers with camembert, Hot cocoa with 1 tsp sugar and 4 Tbsps Coconut cream

6pm: KFC Thighs x 2, a few chips and gravy, 2 pieces Lindt Sea salt, 2 pieces Lindt Blueberry Intense and 6 pieces Old gold

Friday 4/11/2011

7am: Scrambled eggs with cheese, 4 strips of streaky bacon,  Hot cocoa with 1 tsp sugar and 4 Tbsps Coconut cream

2pm: 2 Walnut crackers with camembert, 1/2 cup fresh raspberries

6pm: Chicken Feta Salad with greens, cucumber, feta dressing (feta, tuscan seasoning, lemon juice and greek yoghurt), sundried tomato, shredded chicken, topped with bacon and toasted pine nuts.  1 piece old gold, 1 piece Lindt Blueberry Intense, 2 pieces Lindt Sea Salt

Saturday 5/11/2011

7am: Scrambled eggs with cheese, 4 strips of streaky bacon

11am: Decaf flat white with 1 tsp sugar and cream

4pm: Butterscotch Colossal Trumpet

6pm: Tesoro - Chicken Taco salad with the shell, extra cheese and extra guacomole

Sunday 6/11/2011

8am: 3 Poached eggs, 4 pieces Streaky bacon

12pm: Decaf Vanilla Latte with cream

7pm: Salad with greens, cucumber, cherry tomatoes, avocado, spring onion, camembert, KFC Zinger fillets x 2 and Mayo.  2 pieces Lindt Blueberry and 2 pieces Lindt Sea Salt

 

Monday 7/11/2011

7am: Scrambled eggs with cheese, 4 strips of streaky bacon 

2pm: Hot cocoa with 1 tsp sugar and 4 Tbsps Coconut cream, 2 Walnut crackers with camembert

8pm: Pataks Chicken Tikka with cream and 2 Pappadams, 3 pieces Lindt Blueberry and 2 pieces Lindt Sea Salt

Tuesday 8/11/2011

8am: 2 Poached eggs, 4 pieces Streaky bacon, Hot cocoa with 1 tsp sugar and 4 Tbsps Coconut cream

2pm: Raspberrie Sorbet (blended 1/2 cup frozen raspberries with 4 Tbsps Coconut Cream and 1Tbsp Unflavoured Whey Protein Powder.

7pm: Pork Meatza topped with BBQ Sauce, cooked onions, tomatoes and bacon, cream cheese and mozarella.  1 piece Lindt Sea Salt, 6 pieces Old Gold

Wednesday 8/11/2011

7am: Hot cocoa with 1 tsp sugar and 4 Tbsps Coconut cream

9am: Leftover Meatza

3pm: Hot cocoa with 1 tsp sugar and 4 Tbsps Coconut cream

6pm: 2 roasted pork strips, roasted parsnip, cauliflower, green beans with cheese sauce

5 pieces old gold