How do you make a healthy burrito? | Chinese crispy duck cauliflower rice burritos | National Dish
How do you make a healthy burrito when they contain both bread AND rice – it’s a challenge?
Compromise – in this case, the rice – which unfortunately messes up the gluten free option. Use our simple recipe for the cauliflower rice.
Add to that, this is also a fusion of East and West – China meets Mexico and it’s superb.
| Prep Time | 15 minutes |
| Cook Time | 15 minutes |
| Servings | people |
Ingredients
- 2 whole duck breasts, skin on
- 6 soft flour tortillas I used the small ones
- 1/2 small cucumber de-seeded and cut in to little fingers
- 1 fresh mango chopped in to 1cm cubs
- 1 fresh red chilli chopped
- 1/2 lime
- 1 white onion sliced
- 1 tsp Chinese five spice
- 1 tsp cayenne pepper
- 1/2 tsp garlic powder
- 1 tsp sea salt flakes
- 1/2 head cauliflower make in to cauliflower rice using our recipe
Ingredients
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Instructions
Cooke the perfect duck breast
- If you want your duck crispy on the outside and pink in the middle, whilst keeping it from tasting like boot leather, follow this and you'll get it right every time.
- Get a decent frying pan on to a medium heat, whilst it heating up you can prep the duck.
- Get your breasts and rub them all over with oil - grow up.
- In a bowl mix the Chinese five spice, cayenne, garlic powder and salt - then toss your breasts, covering it in the mixture. Seriously, grow up.
- Put them skin side down in the pan and leave for 10 minutes - the cooking should be easy going, if it's spitting and sizzling a bit, turn down the heat. The mixture will turn very dark on the skin, that's not burnt - but keep the heat under control. Turn on your grill (broiler) - medium high.
- As soon as the breasts are in the pan prepare all the other bits (drop to The test section) you have 10 minutes.
- After 10 minutes, turn the breasts skin side up and place under the grill for 5 minutes - keep a little eye on it.
- When done, let them rest for a few minutes before slicing it up to burrito bite sized slices. It will be crispy on the outside and pink in the middle.
The rest
- So your duck should be skin side down and happy in your pan. Throw the white onions in with it, around the duck.
- Halve the mango, skirting the stone. Then with a tea towel in hand, hold the mango half flesh side up and with a small knife, score it in to 1cm squares down to the skin - don't go through it (hence the tea towel, just in case you do). You can then turn it inside out and slice the cubes off in to a bowl.
- Add the chopped chilli, pinch of salt and squeeze the lime juice over it all and mix with a spoon - set aside, it done.
- The cauliflower rice should have been cooked already for three minutes, keep that on standby for the final three minutes just as you put the duck out to rest.
- Cook your tortillas, I like a hot dry frying pan, lob em in there and let them start to puff up. Gotta do this 6 times remember, so if time is tight....use two pans at the same time.
Serving it up
- All your bits and pieces should be ready to go - get them on to the table and you should be ready for the final and best bit (apart from the eating obvs) - slicing the duck.
- Serve it up just like that and build the burrito anyway you like.
- Thank you China and Mexico
- If you liked this - give it a little share and we'd love to hear what you think, leave a comment below. Enjoy.
