Duck & Mushroom Stew

Ma Nourriture

I tried this when we were in lockdown in our beautiful Midhurst AirBnB that's now become our home. We all know how badly comfort food was needed in lockdown! In trying times stews are always the way to my heart. We had duck breasts in the fridge because bestie and I were are on a mission to prioritise protein in our day-to-day and in lockdown boredom, she was branching out. I always have mushrooms because they're delicious, super nutritious and easy! So I decided to create some comforting magic.

Ingredients

Look out for: ♡ swaps we love ! potential sensitivities 🅥 vegan alternatives

736 cal/serving
Calcium
Vitamins C, B & folate
Magnesium & zinc

Serves 3

Duck breasts cut into strips

2

Fresh porcini mushrooms

1/2 pack (125g)

Portobello mushrooms

1/2 pack (125g)

Coconut milk

1 cups (241g) 250ml Buy

♡ Leek chopped Learn about leeks >

1/2

! Garlic cloves Learn about garlic >

2

♡ Brown rice

1 cup (250ml)

Coriander

handful

Spices...

ginger

paprika

cumin

turmeric

salt & pepper

1 tsp 5ml

1 tsp 5 ml

2 tsp 10ml

1 tsp 5ml

to taste

Swapsies

! Garlic is a high FODMAP food. I don't react to it, but if you're not sure what you're reacting to, garlic and onions are well-known offenders. You can still use garlic infused olive oil, but replace the fresh garlic with chives and/or mustard seeds.

♡ I swapped onions for leeks, which I'm less intolerant to. If you're sensitive to the whole allium family (onions, leek and garlic), skip them altogether.

♡ We have brown rice instead of white because it has more nutrients and fiber. You can increase the nutrients even more and lower the calories by sprouting the rice. It just takes a bit of advance planning as it needs a few days in a jar.

Method

First

THE DUCK

Cut the duck breasts into strips, as thick as you like.
Grill in an oiled pan with oil on medium heat.
After 4 min, add 30ml of water to the pan for sauce.

Then

THE MUSHROOM SAUCE

The first 10 min: Simmer

Crush the garlic with a mortar & pestle.
Add garlic and chopped leak to an oiled pan on medium-high heat.
Add the mushrooms and spices. Simmer for 8-10 min.

The next 10 min: Simmer simmer

Add the coconut milk and stir.
Add the duck. Simmer for 10 min.
Top with coriander

Meanwhile

THE BROWN RICE

Rinse rice thoroughly (2/3 times).
Bring a pot of water (2.5 cups) to the boil then add rice and lower the heat.
Add 1/2 tsp salt and turmeric and cook for 12 min.
Remove the pot from the heat and leave in the hot water for another 3 min.

Don't forget the coriander topping

Délicieux

For the love of:

GARLIC

Helps maintain blood pressure and cholesterol levels, and protects against heart disease.
Strengthens the immune system and encourages good gut bacteria.
Contains antioxidants that prevent cell damage and may have anti-ageing properties.
Protects joint cartilage from damage reducing the risk of osteoarthritis.