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Supermarket salads - more calories than big Mac & fries!
That’s the advice of a recent Which? report.
http://news.bbc.co.uk/1/hi/health/8116933.stm.
Cheffy has 89 low calorie salads, with under 300 calories. And some just take a few minutes to prepare.
Recipe of the day: Potted duck
Potted duck, Serves 6
View:Imperial (US) | Imperial
This is perfect as a starter when entertaining - and it tastes superb. Serve with Melba toast.
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Cooking Times
| Preparation | 15 minutes |
|---|---|
| Cook | 43 minutes |
| Total | 58 minutes |
Nutrition
| Energy | 289 kcal/serving |
|---|---|
| Fat | 5.59 g/serving |
| Carbohydrates | 74.01 g/serving |
| Glycaemic Index | 52 |
| Glycaemic Load | 6.51 |
What you need
- 900 g large duckling legs, approx. 450 g each
- 300 ml dry white wine
- 1 small onion, peeled and finely chopped
- 1 clove garlic, peeled and crushed
- 15 g butter
- 15 g plain flour
- 150 ml milk
- 1 tsp dijon mustard
- seasoning
- 1 pinch freshly ground nutmeg
- finely grated rind and juice of 1 lemon
- 50 g fresh wholemeal breadcrumbs
Method
-
Place the duck legs, wine, onion and garlic in a saucepan. Bring to the boil, cover and simmer gently for 40 min, or until duck is tender and cooked thoroughly. Strain well. Leave the duck to cool slightly with the vegetables. Boil the remaining wine until reduced to 1 tablespoon.
-
Melt the butter in a saucepan. Stir in flour until well mixed, then cook for 1 min. Gradually stir in the milk until all is incorporated. Bring to the boil and simmer for 2-3 min until thickened slightly. Stir in the reduced wine, mustard and seasoning.
-
Remove the skin from the duck legs. Remove the meat and finely chop in a food processor, or finely mince. Place in a bowl and mix in the sauce, reserved vegetables, nutmeg, lemon rind, juice and breadcrumbs.
-
Spoon into one large or individual serving dishes. Smooth over the surface.
Serving suggestion
Serve with Melba toasts. Garnish with a sprinkling of chives and lemon rind.