Vietnamese Style Duck Salad
Ingredients You’ll Need:
To make the Vietnamese Style Duck Salad you will need:
Vietnamese fresh salad ingredients – wombok or lettuce, bean sprouts, carrot, cucumber
Vietnamese herbs and spices – mint, coriander, chilli
Main protein element – Luv-A-Duck skinless duck breast
Marinate ingredients providing a balance of sweet, salty and sour – garlic, soy, lemongrass, fish sauce, lime juice a natural sweetener, and oil of choice.
Garnish – fresh herbs, chilli, friend shallots, crushed peanuts
The salad is a nutritious meal with a good serve of quality of protein (thanks to the duck breast) and lots of fibre from the fresh salad ingredients.
Using the hero ingredient, the duck breast, the recipe provides a good source of protein.
By using the Luv-A-Duck skinless duck breast it is a lean source of protein and 99% fat free.
Duck is also a great source of B-Vitamins and iron.
Both protein and healthy fats keep you fuller for longer and support balanced blood sugar levels. By paring the protein element (duck breast) with a healthy fat (extra virgin olive oil & nuts) the dish will satisfy and provide longer lasting energy. To make this dish higher energy, add vermicelli noodles to serve.
The recipe is made gluten free, dairy free and egg free.
To make this recipe FODMAP friendly, swap out fresh garlic and instead use garlic infused olive oil. Use the green part of the spring onion only and avoid adding the optional fried shallots.
In small amounts (1 tsp per serve) coconut sugar is typically tolerated on a low FODMAP diet (according to Monash University). Slightly reduce the coconut sugar amount to reflect 4 tsp per recipe (1 tsp per serve) or use an equivalent low FODMAP sweetener of choice.
To make this recipe low carb, serve as is or if you wish to add some carbohydrate for balance you can add vermicelli rice noodles, sweet potato noodles.
How To Make This Recipe:
The Vietnamese Style Duck Salad is very simple to put together.
First, marinate your duck breast for a minimum of 2 hours to overnight. The longer you marinate the stronger the flavours. Marinating the duck breast will also tenderise the protein.
Prepare the salad by tossing together the fresh salad ingredients.
Prepare the dressing and set aside.
Cook your protein to liking, allow to rest and slice.
Once you are ready to serve, assemble the dish by dressing your salad, topping with protein and finish with garnishes.
Vietnamese Style Duck Salad
Marinated Duck Breast:
- 1 baby wombok finely shredded or 1/2 iceberg lettuce
- 1 carrot julienned
- 1 Lebanese cucumber julienned
- 1 cup bean sprouts
- 1/2 cup fresh mint chopped
- 1/2 cup fresh coriander chopped
- 3 spring onions finely sliced
- 2 tbsp fresh lime juice
- 1 tbsp extra virgn olive oil (mild or mild oil of choice)
- 2 tsp fish sauce
- 2 tsp coconut sugar
- 1 tsp tamari soy sauce
- 1/4 tsp apple cider vinegar (or use 1/2 - 1 tsp rice wine vinegar)
- 1/2 red chilli finely chopped (deseed for mild or use 1 small red chilli for extra spicy)
- fresh chilli sliced
- crushed peanuts
- lime wedges
- fried shallots (optional)
- In a large glass bowl mix marinate ingredients with whole duck breasts. Cover and refrigerate for minimum 2 hours to over night. During marinating time, spoon liquid over breasts and agitate so that each breast is covered.
- When ready to cook, heat oil in a fry pan over medium heat. Remove duck from marinate and cook in a medium pan for approximately 3-4 minutes each side or until golden each side and cooked through to liking.
- Remove from pan and allow to rest whilst you prepare salad ingredients.
- In a small bowl whisk together dressing ingredients.
- In a large mixing bowl toss together salad ingredients.
- Slice duck breasts into thin slices.
- Portion salad onto serving plates. Top with sliced duck breast. Drizzle with dressing just before serving or serve on the side to pour over when ready to eat.
- Garnish with chilli, peanuts, lime and shallots.
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This recipe was created by nutritionist and recipe developer Casey-Lee Lyons in proud partnership with Luv-A-Duck.