Whole Roast Duck with Braised Lettuce and Potato Pancakes - PCOS-Friendly Recipe
This Whole Roast Duck with Braised Lettuce and Potato Pancakes is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 whole English free-range duck, trimmed, wings removed
- 1 teaspoon Sichuan peppercorns, ground
- 1 1/4 cups chicken or duck stock (preferably made with the giblets)
- 6 sprigs thyme, leaves picked
- 3 1/2 ounces butter
- 1 lemon, peel only
- 4 little gem lettuces, cut in half lengthwise and washed
- 11 tablespoons clear honey
- 5 tablespoons soy sauce
- 9 ounces cold baked potato, flesh only, mashed
- 2 1/2 ounces all-purpose flour
- 1 teaspoon baking powder
- 2 free-range eggs
- 1/2 cup milk
- Freshly ground black pepper
- Oil, for frying
Instructions
- Preheat the oven to 400 degrees F. Using a small sharp knife, pierce the skin of the duck all over, but be careful not to tear holes in the skin. Sprinkle the duck with salt and the ground Sichuan pepper, place on a wire rack set in a roasting pan and roast for 25 minutes. Pour any excess fat into a jug. Reduce the oven temperature to 250 degrees F. When at 250 degrees F, return the duck to the oven, and cook for a further 1 1/4 hours, basting with the reserved fat every 20 minutes. While the duck is roasting, bring the stock up to the boil in a large pot with the thyme, butter and lemon rind. Add the lettuce to the stock, and cover with a lid or tinfoil. Turn the heat down, and braise for 8 to 10 minutes, or until the lettuce starts to wilt. Remove from the heat, and keep warm until ready to serve. Remove 90 percent of the duck fat from the roasting pan, and pour the honey over the duck. Turn the oven up to 350 degrees F, and put the duck back into the oven for a further 15 to 20 minutes, basting every 5 minutes and making sure the honey doesnt burn. On the final baste, drizzle the soy sauce over the duck. When cooked, remove the duck from the oven and set aside to rest. While the duck is resting, make the potato pancakes. Mix the cold potatoes, flour and baking powder together. In a separate bowl or jug, whisk the eggs and milk together; pour into the potato mixture, and gently stir to make a batter (don't worry about a few lumps). Stir in some salt and pepper. Fry spoonfuls of the batter mix in a nonstick frying pan with a little oil until golden brown on each side. Remove the pancakes from the heat, and keep warm. Carve the duck, and serve with the braised lettuce and the potato pancakes. Spoon a little of the cooking liquor from the lettuce over the top, and tuck in.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Honey.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Whole Roast Duck with Braised Lettuce and Potato Pancakes recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Dessert. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Dessert
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment