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Keto duck breast with Brussels sprouts
Keto duck breast with Brussels sprouts: crispy pan-fried duck breast with oven-roasted Brussels sprouts and olive oil. Savoury, uncomplicated and low-carb.
Preheat the oven to 200 °C (180 °C fan). Trim the Brussels sprouts, remove any wilted leaves and halve them.
Toss the Brussels sprouts with the olive oil and salt. Spread them out on a baking tray and roast in the oven at 200 °C for 20–25 min, until browned and soft inside.
Score the skin of the duck breasts in a diamond pattern without cutting into the meat. Season the duck breasts with salt and pepper.
Lay the duck breasts skin side down in a cold frying pan. Heat the pan slowly so the fat renders out and the skin turns crisp.
Turn the duck breasts and briefly finish them on the meat side for 2–3 min. Then leave the meat to rest off the heat so the juices settle.
Slice the duck breasts and serve with the roasted Brussels sprouts.
Good to know
When duck breast is properly cooked, it doesn't need much else. Here crispy skin meets roasted flavours from the oven – simple and very well matched.
Swaps
Duck breast → chicken thighs with skin (also plenty of protein) | Brussels sprouts → broccoli (milder, also contains fibre) | Olive oil → avocado oil (heat-stable, mainly monounsaturated fatty acids) | Pepper → fresh thyme (milder in flavour, adds aromatic plant compounds)
Allergens
The dish contains none of the most common allergens such as gluten, egg or milk, as long as you don't add side dishes. Children often find the strong flavour of duck breast unfamiliar, and in pregnancy it's important to cook the duck breast right through.
