Mediterranean Diet Duck Noodles
Elevate your dinner routine with Mediterranean Diet Duck Noodles, a vibrant fusion of rich flavors and wholesome ingredients. Tender pan-seared duck breast, crisped to perfection, is paired with whole wheat noodles and a medley of Mediterranean delights, including juicy cherry tomatoes, briny Kalamata olives, sweet sautéed spinach, and aromatic fresh basil. The dish is finished with a bright squeeze of lemon, a drizzle of heart-healthy extra virgin olive oil, and a crunchy topping of toasted pine nuts. Ready in under an hour, this recipe effortlessly balances protein, whole grains, and fresh vegetables, making it a nutritious and indulgent choice. Impress your family or guests with this sophisticated yet approachable meal inspired by the Mediterranean diet.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces duck breast
- 200 grams whole wheat noodles
- 2 tablespoons extra virgin olive oil
- 3 garlic cloves
- 150 grams cherry tomatoes
- 50 grams Kalamata olives
- 10 grams fresh basil
- 100 grams baby spinach
- 1 lemon
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 30 grams pine nuts
Instructions
Begin by scoring the skin of the duck breast with a sharp knife, being careful not to cut into the flesh. Season the duck with a pinch of sea salt and black pepper.
Heat a non-stick frying pan over medium heat. Place the duck breasts skin-side down in the pan and cook for 6-8 minutes, allowing the fat to render out and skin to become crispy.
Flip the duck breasts and continue cooking for another 4-5 minutes until the duck is cooked to medium rare. Remove from heat and let it rest on a cutting board.
While the duck is cooking, bring a large pot of salted water to a boil. Cook the whole wheat noodles according to the package instructions until al dente. Drain and set aside.
In the same pan used for the duck, remove excess fat leaving about 1 tablespoon in the pan. Add the crushed garlic cloves and sauté for about a minute until fragrant.
Halve the cherry tomatoes and add them to the pan along with the Kalamata olives. Cook for 2-3 minutes until the tomatoes start to soften.
Add the baby spinach and cook until just wilted. Then, combine the cooked noodles with the vegetables in the pan, tossing well to integrate the flavors.
Slice the rested duck breast thinly and layer on top of the noodles and vegetables.
Finish by drizzling with extra virgin olive oil, a squeeze of fresh lemon juice, and a sprinkle of fresh basil and pine nuts. Add additional sea salt and pepper to taste if necessary.
Serve immediately, ensuring that each plate has an equal amount of duck and noodles.
Nutrition Facts
Calories |
2260 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 177.6 g | 228% | |
| Saturated Fat | 46.3 g | 232% | |
| Polyunsaturated Fat | 10.3 g | ||
| Cholesterol | 336 mg | 112% | |
| Sodium | 3289 mg | 143% | |
| Total Carbohydrate | 80.2 g | 29% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 7.3 g | ||
| Protein | 99.9 g | 200% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 298 mg | 23% | |
| Iron | 34.0 mg | 189% | |
| Potassium | 1739 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
