Seared duck with mango, chilli and courgetti
Crisp fresh courgetti is topped with sliced duck breast, toasted cashew and coriander pesto, and chunks of fresh mango. Mango is high in beta-carotene and vitamin C for boosting the immune system.
1 red chilli
1 tbsp oil
1 tbsp sesame oil
1 tbsp tamari
20g cashew nuts
2 spring onions
2 x 160g duck breast
80g sugar snap peas
Large handful of fresh coriander
Remove the ends of the courgettes, but leave the skin on. Prepare the courgetti noodles using a peeler and slice the courgettes into long thin strips (or use a julienne peeler or spiralizer if you have one). Slice the sugar snap peas in half lengthways. Finely slice the chilli. Peel and de-stone the mango and cut into small 1cm cubes. Remove the root end of the spring onions and, using a peeler, make long ribbons.
Heat a dry frying pan on a medium-high heat and toast the cashew nuts for 2-3 mins, until turning golden brown. Remove from the pan and set aside.
To make a coriander and cashew nut pesto: finely slice the coriander and finely chop half of the cashews. Place the chopped cashews and coriander in a bowl with the sesame oil and half of the lime juice. Season with sea salt and black pepper. In the same frying pan, heat 1 tbsp oil on a medium heat and cook the duck breasts for 3-4 mins each side, then add the tamari and the sugar snap peas to the pan and cook for 2 mins, or until the duck is cooked. Remove from the pan, cover the duck breasts and leave to rest for 4-5 mins.
In a bowl, mix together the raw courgetti, coriander and cashew pesto, mango, chilli and sugar snaps. Thinly slice the duck. Spoon the courgetti onto two warm plates and top with the duck, spring onions and remaining cashews. Drizzle with the remaining lime juice.
Recipe from Mindful Chef (mindfulchef.com)