Serves 4

2 duck breast fillets (approx. 700g)
75g shallots
10g butter
pinch of ground cardamom
30g grapes
75ml port
1 tablespoon (30g) double cream
2 tablespoons (12g) cornflour
125g skinned orange segments
juice from 1–2 oranges
salt and white pepper

Per portion: 510 kcal / 2136 kJ / protein 32g / fat 35g / carbohydrate 11g

1. Carefully trim the layer of skin and fat off the duck breast fillets and cut it into small squares (approx. 2 x 2cm). Lay the pieces of skin on a plate between two layers of kitchen roll. Cook in the microwave oven (850/750 W) for 4–5 minutes until crisp, then set aside.

2. Peel and cut the shallots into fine strips, pile these on top of the butter in a bowl and cook in the microwave (850/750 W) for 3–4 minutes.

3. Rub the duck breast fillets with salt, pepper and cardamom and add these to the shallots along with the grapes and port. Cover and cook in the microwave (600 W) for 9–11 minutes (depending on how pink you want the meat to be). Transfer the meat to another dish and keep warm.

4. Stir the double cream, cornflour, orange segments and orange juice into the sauce mixture in the bowl. Cover and cook in the microwave (850/750 W) for 2–3 minutes. Taste and adjust the seasoning.

5. Carve the duck into slices and pour over the sauce. Garnish with the crispy pieces of skin and serve.

Cooking time: 18–21 minutes
** This dish is not suitable for cooking with automatic weight controlled programmes.

Serve with wild rice or roasted potato fans and carrots cooked in a mixture of honey and orange juice.