The healthy benefits of grilled duck breast

Despite its reputation as a high-fat food, duck breast is actually a very lean cut. A 75 gram (three ounce) serving of skinless cooked duck breast has 30 percent less fat than skinless chicken breast. The duck here is rubbed with an Indian-inspired spice mixture and served with a soft polenta studded with corn and peas.

Ingredients:

• 10 ml (2 tsp) turmeric
• 5 ml (1 tsp) salt, divided
• 3 ml (3/4 tsp) sugar
• 2 ml (1/2 tsp) ground ginger
• 4 skinless, boneless duck breast halves, about150 g (5 oz) each
• 15 ml (1 tbsp) olive oil
• 175 g (3/4 c) yellow cornmeal
• 350 g (1 1/2 c) frozen peas
• 350 g (1 1/2 c) frozen corn kernels
• 45 ml (3 tbsp) mango chutney, finely chopped

1. In a small bowl, stir together the turmeric, one millilitre (1/4 teaspoon) of the salt, the sugar and the ginger. Rub the mixture into both sides of the duck breasts.
2. Brush a grill pan or a skillet with the oil. Add the duck breasts and cook for three minutes per side for medium-rare.
3. Meanwhile, in a small bowl, combine the cornmeal and 250 millilitres (one cup) of cold water, stirring until it is smooth.
4. In a medium pot, bring 275 millilitres (1 1/4 cups) of water to a boil over high heat. Stir in the cornmeal mixture and the remaining salt, and reduce the heat to low; cook, stirring frequently for seven minutes, or until the polenta is thickened and tender.
5. Stir the peas, the corn and the chutney into the polenta, and cook for two minutes, or until the vegetables are heated through. Slice the duck across the grain on the diagonal and serve it with the polenta.

Dark duck breast meat is rich in easily-absorbed iron and selenium. This dish will give you only 5.3 grams of fat but as much as 35 grams of protein per serving.