Duck & Liver Surprise

Ingredients:- (cooks in 20 mins)

Duck (white meat better than red for heart - remove skin and fat)

Pig liver (high in iron and very low cost - use same amount as duck breast)

2 small eggs or one large

Little Gem lettuce

Sliced red onions (using a Japanese slicer - mind your fingers!)

Chopped small mushrooms

1/2 a Tomato (Jap slicer)

1/2 Beetroot (Jap slicer)

Chopped red pepper

Garlic clove chopped up

Chopped cauliflower, broccoli & Couscous  (Salisbury's cook in bag)

1 x Radish bulb

1 x Leek

Spices needed :- Jamaican Jerk spice, Worcester sauce, Pesto cream

As with all my meals they're cooked in a large frying pan with rapeseed oil. As with all my meals I do a 1/3 meat content  with 2/3 vegetables. 

First remove skin from duck as it contains most of the (weight gaining) fat and will peel away from the meat, use a sharp knife or scissors if tight. (can be 1/2 the weight of the meat that you remove, but the liver makes up for the loss)  Add to the frying pan on maximum heat with a sprinkle of rapeseed oil. 

While heat still high add eggs and chopped mushrooms. Chop leek into 1 inch lengths and microwave (950w) for 2.20 minutes and in covered dish with a tiny amount of water. Then microwave 1/3rd of the Sainsbury's couscous bag for 2 minutes. Add onions tomato puree to frying pan with a covering of Worcester sauce and Jamaican jerk spice mix. 

When the eggs start to look cooked chop them into smaller pieces, about 1 1/2" square.  Turn heat to half way now. Add hot chilly pepper sauce. Continue to stir, turn meat over after 2 mins on each side, after another minute cut all the meat into smaller 1  1/2" squares to speed up their cooking. Mix the cooked leeks with the pan mixture and add slices of beetroot for colour. Add some pesto cream for moisture. Continue to cook, for a total about 18 minutes.

When happy all meat is cooked (I like mine red in center) make sure no red on the outside as this is where bacteria gathers. Eggs not runny.  Serve up on either a 10 inch or 12 plate depending on your appetite on the day, I use hardened plastic plates that can take the high temperatures, put your 4 lettuce leaves as a bed for the contents of the frying pan and add the couscous mix to the gaps between the leaves. Bingo it's ready to eat.