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Honey Sesame Duck Protein Bowl

Honey Sesame Duck Protein Bowl with sautéed spinach and rice, topped with sesame seeds.

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Honey Sesame Duck Protein Bowl with sautéed spinach and rice, topped with sesame seeds.

The Honey Sesame Duck Protein Bowl is a vibrant and nutritious dish that combines tender duck breast with a sweet and savory honey sesame glaze, complemented by sautéed spinach and fluffy rice. This delightful combination offers a mouthwatering culinary experience, perfect for those seeking a satisfying yet healthy meal. Not only does it pack a punch of flavor, but its appealing presentation also invites you to dig in and enjoy every bite. Whether you’re entertaining guests or preparing a weeknight dinner, this protein bowl is sure to impress and nourish.

This dish is not only delicious but also comes with numerous health benefits. Duck breast is rich in protein and essential minerals such as iron, which is crucial for red blood cell production. Sautéed spinach is an excellent source of vitamins A, C, and K, as well as dietary fiber, promoting overall health and wellness. The honey sesame glaze adds a touch of sweetness while providing antioxidants. Combining these ingredients results in a balanced meal that supports energy levels, muscle development, and immune function, making it an excellent choice for health-conscious individuals.

The Honey Sesame Duck Protein Bowl is versatile enough for various occasions. It shines as a centerpiece for dinner parties and festive gatherings, impressing your guests with its vibrant colors and rich flavors. It can also be a wonderful option for a romantic date night or a special family meal. Additionally, the ease of preparation makes it suitable for busy weeknights when you crave a healthy and fulfilling dish without spending hours in the kitchen. Enjoy this protein bowl any time you want to treat yourself or your loved ones with a flavorful and nutritious meal.

Honey Sesame Duck Protein Bowl with sautéed spinach and rice, topped with sesame seeds.

Honey Sesame Duck Protein Bowl

Recipe by David Murphy

Difficulty

Intermediate

Servings

2 servings

Prep time

15 Mins

Cooking time

30 Mins

Ingredients

  • 2 duck breasts (approximately 200g each)
  • Salt and pepper (to taste)
  • 1 tablespoon olive oil
  • 200g fresh spinach
  • 200g uncooked rice
  • 3 tablespoons honey
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon sesame seeds (for garnish)

Instructions

  1. Preheat your oven to 190°C (375°F).
  2. Season the duck breast with salt and pepper on both sides.
  3. Heat a non-stick skillet over medium heat and place the duck breast skin-side down. Cook for about 6-8 minutes until the skin is golden and crispy.
  4. Flip the duck breast and cook for an additional 5 minutes.
  5. Transfer the skillet to the oven and roast for 10-15 minutes, or until the duck reaches your desired level of doneness (if unsure, aim for 65°C/149°F internal temperature).
  6. While the duck is cooking, prepare the rice according to package instructions.
  7. In another skillet, heat a tablespoon of olive oil over medium heat. Add the spinach and sauté until wilted, about 3-4 minutes. Season with salt to taste.
  8. In a small bowl, mix honey, soy sauce, and sesame oil to create the glaze.
  9. Once the duck is cooked, let it rest for 5 minutes before slicing it thinly.
  10. To assemble the bowl, place a scoop of rice at the bottom, layer with sautéed spinach, and top with sliced duck breast. Drizzle with the honey sesame glaze and sprinkle sesame seeds over the top.

Nutrition Facts

Calories

650

Carbs

50

Protein

45

Fats

30