Duck with Blackberries

Duck is fatty and bad for you, right? Wrong – if you’re very careful about the preparation. A duck breast with skin is over 400 calories, but without skin and fat is just about 200 calories – no more (and according to some listings, less) than skinless chicken breast. And, unlike chicken breast, it’s much more tasty and can be served rare or pink, so doesn’t get dried out and tough. I cooked this last week with fresh blackberries that I picked in the alleyway at the back of my London house – but you could substitute blueberries, raspberries, kiwi fruit (chopped small), kumquat or perhaps other fruit….… Keep reading...

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Beef Stroganoff

The Diet Keys here are reducing the fat used and substituting a small quantity of yogurt for the usual soured cream. Compared to recipes I checked online, this version has at least 100 fewer calories per portion as a result. It’s not as creamy, of course, but quite acceptable

INGREDIENTS

Quantities are approximate and per person – multiply as necessary if cooking for more than one!

  • 150g Fillet or Sirloin steak (ask at the butchery counter for fillet “tails”, they’re ideal for this and much cheaper)
  • 100g mushrooms (I used a mix of button and wild mushrooms, but any variety works
  • 10g butter
  • 1 tsp Dijon mustard
  • 50ml whisky, brandy, vodka or cachaça (or any spirit that doesn’t taste of anis!)
  • 1 tbsp thick yogurt (Lancashire Farm, Greek or similar)
  • 1 generous teaspoon of crushed/ground black peppercorns or, if you have them, crushed green peppercorns
  • Pinch of salt (to taste)

METHOD

  1. Remove any fat, skin or cartilage that the butcher may have left on the steak.
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