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Roast Duck with Cauliflower Mash & Buttered Asparagus

This duck recipe ensures for two adults is a rich intake of fat and protein while keeping carbs minimal. It includes extra calories for the OMAD (one meal a day) person.
Prep Time20 minutes
Cook Time40 minutes
Course: Dinner
Cuisine: Italian
Keyword: High Fat, High Protein, Keto Starter, Low Carb
Servings: 1
Cost: £15

Ingredients

For the Roast Duck:

  • 1 whole duck around 1.8–2kg
  • 1 tbsp sea salt
  • 1 tsp black pepper
  • 1 tsp dried thyme
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 2 tbsp olive oil or melted duck fat

For the Cauliflower Mash:

  • 500 g cauliflower chopped into florets
  • 50 g butter
  • 50 ml double cream
  • 50 g grated mature cheddar
  • Salt & pepper to taste

For the Buttered Asparagus:

  • 250 g asparagus
  • 30 g butter
  • 1 clove garlic minced
  • Salt & pepper to taste

Additional Side Dish for the OMAD Person: Creamy Spinach & Mushrooms

  • 150 g spinach
  • 100 g mushrooms sliced
  • 30 g butter
  • 50 ml double cream
  • 30 g grated parmesan

Instructions

Roast Duck

  • Preheat oven to 180°C (fan) / 200°C.
  • Pat the duck dry with paper towels. Score the skin in a crisscross pattern to help render the fat.
  • Mix salt, pepper, thyme, garlic powder, and paprika. Rub the seasoning and olive oil over the duck.
  • Place the duck on a wire rack in a roasting tin, breast-side up. Roast for 90 minutes, basting every 30 minutes with its own fat.
  • Increase heat to 220°C for the last 15 minutes to crisp up the skin. Rest for 10 minutes before carving.

Cauliflower Mash

  • Boil cauliflower in salted water for 10 minutes until soft. Drain well.
  • Blend with butter, double cream, and cheese until smooth. Season with salt and pepper.

Buttered Asparagus

  • Heat butter in a pan over medium heat.
  • Add minced garlic and asparagus. Sauté for 4–5 minutes until tender. Season with salt and pepper.

Creamy Spinach & Mushrooms (for OMAD person)

  • Melt butter in a pan over medium heat. Add mushrooms and cook for 5 minutes.
  • Add spinach, stirring until wilted.
  • Pour in double cream and parmesan. Cook for 2 minutes until thick and creamy.

Notes

Macronutrient Breakdown (Approximate per Person)
Standard Serving (Non-OMAD):
Calories: ~900 kcal
Protein: ~55g
Fat: ~70g
Net Carbs: ~6g
OMAD Serving (With Extra Side Dish):
Calories: ~1,500 kcal
Protein: ~80g
Fat: ~120g
Net Carbs: ~8g