DUCK BREAST, PLUM COMPOTE, PAK CHOI & CELERIAC PURÉE

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Duck Breast, Plum Compote, Pak Choi & Celeriac Purée. 

Keto life really doesn’t have to be uninspiring and repetitive. This delectable, complete, gourmet keto meal contains just 6g carbs in total. And you’ll be surprised at how easily it comes together.



About Pak Choi

This leafy member of the cabbage family has several names, including pak choi, bok choy, Chinese celery cabbage, horse’s ear and white mustard cabbage. It has either white or very pale green, short, chunky stalks, with glossy, deep green leaves. It’s the most widely used vegetable in Chinese cuisine and you can eat it raw or cooked. Pak choi is delicious, packed with nutrients and very keto-friendly, with just 1.9g net carbs per 100g.

If you can’t get pak choi, or you’d prefer some other green veg, feel free to swap. Spinach would be a great low-carb alternative, for example.

What is Celeriac and is it Keto-Friendly?

It’s a root vegetable, with a sweet flavour and a hint of aniseed. And yes, it is keto-friendly. Unless you consume tons of it in one go.  It contains 2.3g net carbs, which is much lower than other vegetables that are commonly considered suitable for the keto lifestyle.

Duck Breast, Plum Compote, Pak Choi & Celeriac Purée

Plum Compote? Plums are not Keto! Or Are they…?!

One of my pet hates is reading comment on social media that this and that isn’t keto. Such utter nonsense! Categorising something as keto or not-keto is a most ridiculous concept. Ketosis is a metabolic state, induced by lowering carbohydrate intake, not by eating specific foods. Let logic and common sense dictate what you eat and how much, and you’ll love keto life so much more.

My plum compote uses just ONE small plum (50g), split between TWO servings. Net carbs* = 2.5g (rounded up) per serving.

Now, compare that with blueberries, the omnipresent darlings of the keto community. Same 50g, split between two servings, would work out as a very meager portion of about 4-5 blueberries. Which, by the way, is a tiny fraction of what the average person might consider a ‘serving’. Net carbs* = 2.25g (rounded down) per serving.

* Source: Food Databanks UK

And that’s where I shall leave it.

How to Make Duck Breast, Plum Compote, Pak Choi & Celeriac Purée

With 4 separate elements to cook, you will no doubt expect this meal to take many hours and a lot of effort. Wrong! Trust me when I say that each one is a cinch.

Want to save time? Make the celeriac purée and plum compote in advance. I won’t bore you with repetition. Just check out the recipe instructions and enjoy your gourmet keto feast!

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Duck Breast, Plum Compote, Pak Choi & Celeriac Purée

There is nothing ordinary about this superb Masterchef-style, complete KETO meal.
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Course: Main Courses
Cuisine: British, Egg Free, French, Gluten Free, Grain Free, Keto, Low Carb, Sugar Free
Keywords: celeriac, compote, duck, pak choi, plums, purée
Prep Time: 30 minutes
Cook Time: 35 minutes
Total Time: 1 hour 5 minutes
Servings: 2

Ingredients

Celeriac Purée

Plum Compote

Roasted Pak Choi

Duck

  • 2 duck breast portions 250g total - I buy mine in Aldi UK
  • fine himalayan pink salt (U.S. option HERE)
  • freshly ground black pepper
  • 15 g butter
  • 2 star anise
  • 1 sprig fresh thyme

Instructions

Celeriac Purée

  • cube and boil the celeriac in salted water until soft - about 12-15 minutes, depending on how small you cubed it.
  • drain and leave in colander over your empty pot for 10 minutes to reduce moisture further.
  • transfer the celeriac to a glass mixing bowl and use an immersion (stick) blender to turn the cubes into a smooth purée.
  • add mascarpone, stir well, adjust seasoning if necessary, and set aside - don't cover it at this point, you want residual moisture to evaporate, otherwise your purée will be watery.
  • Macros (100g serving): Kcal 105; F 5.5g; NC 2g; P 1.3g

Plum Compote

  • slice shallot and place it in a small saucepan with the oil; cook it for 1 minute to soften; set aside to infuse.
  • remove the stone and cut the plum into 8ths.
  • discard the cooked shallot.
  • add plum, Sukrin Gold and wine to the same pot containing the infused oil, bring to a rolling boil, stir, then turn heat down and simmer, uncovered, for 5 minutes or until mushy and thick.
  • set aside in its pot.
  • Macros (1 serving, i.e. 1/2 of the compote): Kcal 47; F 3g; NC 3g; P 0.2g

Roasted Pak Choi

  • pre-heat oven to 200°C static and smear a little oil over a roasting pan.
  • slice the pak choi across the middle, lengthways.
  • place it, cut side up, on the roasting tin, then drizzle some extra virgin olive oil all over it, season with salt and pepper, and add a sprinkle of sesame seeds.
  • roast the pak choi for 8-9 mins, watching carefully to ensure that the leaves don't burn.
  • leave it aside in the roasting pan.
  • Macros (1 serving, i.e. ½ pak choi head): Kcal 11.5; F 0.3g; NC 1g; P 1g

Duck

  • pre-heat oven to 180°C static.
  • remove the duck fillets from the fridge; with a sharp knife, score the fat deeply, in a criss-cross pattern; leave them at room temperature for 30 mins.
  • season with plenty of salt and pepper and place the fillets skin-side down on a cold non-stick frying pan (no added fat).
  • turn the heat on to medium-high and pan-fry for about 6-8 mins - you may need to use tongs to hold the fillets on their sides if there is visible fat that needs rendering.
  • when most of, if not all, the fat has melted, and the skin side is nicely caramelised, add butter, thyme and star anise to the pan and turn the fillets over to cook the flesh side for a couple of minutes while you baste with the juices.
  • transfer to a roasting tin, skin-side up, and roast for 5 minutes.
  • rest the cooked duck on a chopping board for 5 mins.
  • Macros (1 serving, i.e. 125g fillet, skin and fat included): Kcal 529; F 47g; NC 0g; P 25g

Final Steps

  • while the duck rests, re-heat the celeriac purée (100g per serving) in the microwave oven, plum compote on the hob and pak choi in the residual oven heat.
  • slice the duck fillets and plate them with all other components; serve immediately.

Notes

Using the quantities stated, you'll you will end up with 600g of prepared celeriac purée, but you'll only be using 200g (100g per serving). Cover the remainder with cling film, keep refrigerated, and serve with other meals, for up to 5 days. 
 
For less washing up, line your roasting pans with foil.
 
Strain and keep the duck fat from your frying pan. You can store it and use it for roasting veggies to make them taste amazing.
 
Unless otherwise indicated, use Metric Kitchen Scales to measure ingredients accurately (U.S. option HERE).

Nutrition

Serving: 1 | Calories: 693kcal | Carbohydrates: 6g | Protein: 27g | Fat: 56g
Tried this recipe? Mention @queenketo or tag #queenketo. Thank You!

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