Ingredients
- 2 duck breasts (from free-range or organic ducks), skin on
- Sea salt and black pepper
- 100 g blackberries (fresh or frozen)
- 1 tsp fresh thyme leaves
- 1 tbsp balsamic vinegar
- 100 ml bone broth or stock
- 200 g cavolo nero, kale or Savoy cabbage, shredded
- 1 garlic clove, sliced
Method
- Prepare the duck: pat the duck breasts dry and score the skin in a criss-cross pattern, without cutting into the meat. Season well.
- Cook the duck: put the duck skin-side down in a cold frying pan, then turn the heat to medium. Cook for 8–10 minutes, pouring off the fat now and then (keep it for roasting vegetables), until the skin is deep golden and crisp. Turn and cook for 3–5 minutes more for pink meat. Rest on a warm plate for 8 minutes.
- Make the sauce: pour off most of the fat from the pan. Add the blackberries, thyme, balsamic and broth and simmer for 5 minutes, crushing some of the berries, until syrupy. Season.
- Cook the greens: in another pan, sauté the greens and garlic in 1 tbsp of the duck fat for 3–4 minutes, until wilted.
- Serve: slice the duck and serve on the greens, with the sauce spooned over.
Why it's good for you: Wild blackberries are one of autumn's great free foods, rich in vitamin C, fibre and deep purple anthocyanins. Duck provides protein, iron and B vitamins. Dark leafy greens complete a meal that's satisfying, seasonal and low in carbohydrate.
Good to know: For strict keto, keep the sauce to a small spoonful, as blackberries contain natural sugars.
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