I know that Monday is usually the token/hashtag-able meatless day, but I couldn’t wait to share this with you guys. Tuesday can be meat-free. Or Wednesday, or whatever day or days you want. Options!
The idea for this post started with a post-yoga impulse buy one rainy Saturday morning. Of course the farmers market has to be on my way home. In the wintertime when it’s mostly fancy bread and apples, it’s easy enough for me to resist the siren call, but once the weather gets nicer and there are so many more pretty colors and seasonal fruits and veggies to draw the eye, it’s hard to keep walking without buying something. I want to support local farmers, but I also want to not go broke.
The way I deal with this is to allow myself one farmers market purchase per week. The only rule is that it has to be something I couldn’t just get at one of the grocery stores I usually frequent (which are also becoming better and better at stocking local products). This particular week, it was the Hudson Valley Duck Farm stall that was impossible to stay away from. Initially, I’d been thinking duck prosciutto, but then the guy behind the counter sliced me a piece of the smoked duck breast and said, “This is what you should get.” So, yeah.
One 4-ounce serving of duck (meat only) provides 23 grams of protein and about 15% of your daily iron needs. It’s also a great source of thiamine, niacin, and riboflavin. At about 200 calories and 11 grams of fat (4 grams saturated), it’s not exactly a lean choice, but it is a great once-in-a-while treat. Just keep in mind that the smoked variety will be higher in sodium than, say, roasted duck, so just try to limit salty foods in the rest of your meals and snacks that day.
This salad is a satisfying mix of sweet, salty, and sour, with a little crunch in there. I may or may not have made this, like, 5 days in a row. I hope you enjoy it!
Duck and Apple Salad
- 2 teaspoon whole grain mustard
- 2 teaspoon olive oil
- 2 teaspoon balsamic vinegar plus more for drizzle
- Arugula or other leafy greens
- 1 small green apple, diced
- 1 tablespoon dried cranberries
- 2 tablespoons goat cheese crumbles
- ¼ cup caramelized onion
- 4 oz smoked duck breast, sliced thin into 8 strips
- To make dressing, whisk together mustard, oil, and vinegar until well mixed.
- Toss arugula, apple, cranberries, goat cheese, and onion with dressing until well coated.
- Divide salad between two plates. Arrange 4 strips of duck on each plate.
- Drizzle with additional balsamic vinegar if desired.
Have you ever had duck?