ingredients

1 duck breast of about 200 g
6 beautiful leaves of blette
1 large glass of soy milk (or chicken broth or vegetables)
2 tbsp. to s. rases de kokkoh (mixture of precooked flours, in dietary store)
1 tbsp. to s. anise
1/2 cuil. to c. ginger

Steps

Duck breast with chard and anise

1 duck breast of 200 g about 6 beautiful leaves of chard 1 large glass of soy milk (or chicken broth or vegetables) 2 tbsp. to s. kokkoh razors (mixture of pre-cooked flours, in health food store) 1 tsp. to s. anise 1/2 cuil. to c. ginger

Wash the leaves of chard. Separate the green ribs. Cut everything very finely and steam 5 min.

Make a vegetable bechamel by diluting kokkoh cream with soy milk in a saucepan. Add a pinch of anise, ginger. Add salt and pepper. Put on low heat until slightly thickened.

Start cooking duck breast skin side in a frying pan without fat. Cook 5 to 10 minutes to preserve the pink fillets.

Put the chard in the béchamel and mix.

Serve the duck breast with bechamel chard.

tips

The opinion of the dietician *

Duck meat is interesting for its content of monounsaturated fatty acids, which are also found in olive oil. These contribute to good cardiovascular health. In this recipe, bechamel is vegetable to avoid the addition of milk and butter, which would increase the fat content. Side vegetables, the chard are very satiating while being very low caloric and they compensate the acidification of the body due to the intake of meat. It is a green vegetable rich in fiber and antioxidants . Finally, anise and ginger perfume the recipe enough that the addition of salt is optional. They contribute to better digestion and have interesting anti-inflammatory properties.

* Thanks to Angélique Houlbert, dietician and author of "The best way to eat for children" (Thierry Souccar Editions).