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Seared Duck with Red Onion Relish (98 calories per duck breast)

• 7oz Duck breast (fat and skin removed)
• 1 tbsp orange rind
• 1 1/3 c water - + 1 extra tbsp
• 2 tbsp balsamic vinegar or red wine vinegar
• 2 sprays sunflower oil
• 2 red onions sliced thin
• 2 garlic cloves crushed
• 1 tsp dark brown sugar
• 1 tsp cornstarch

Rinse duck, pat dry and slice thin – put in non metallic dish
Blend orange rind with 2/3c water and 1tbsp vinegar in bowl. Pour
over duck. Cover w plastic and marinade for 20 min.
In a non-stick pan, spay with oil. Add onion and garlic, cook over
low for 5 min. Sprinkle in sugar, add remaining water and vinegar. Cover and cook for 10 min.
Heat non-stick heavy bottom skillet, add duck and marinade and cook
6 min. Add onions with any liquid and stir together.
Blend cornstarch with 1 tbsp of water and stir into skillet.
Continue until liquid is thick and cook additional 2 min. Garnish with parsley and orange wedge. Serve with salad of bitter greens.

Filo Wrapped Asparagus (96 calories per 5 spears)

• 20 Asparagus Spears
• 5 sheets of filo dough
• Lemon wedges

Dip

• 1/3 c cottage cheese
• 1 tbsp low fat milk
• 4 scallions – finely chopped
• 2 tbsp mixed herbs (such as basil, mint, tarragon)
• Pepper

Heat oven 375 degrees. For the dip, combine all ingredients
together and let chill.
Clean and shave asparagus.
Cut filo dough into quarters and place on sheet on clean counter.
Brush lightly with water. Place spear at one end and roll up. Do this with each spear and place on baking sheet.
Bake for 10-12 min.

Stewed Creamy Apple (96 calories per portion)

• 1 lb cooking apples – peeled, cored and chopped
• 1 tbsp honey
• 1 tsp cinnamon
• 2-3 cups water
• 1 1/4c low fat plain yogurt
• 5 oz raspberries
• Mint sprigs

Place apples in pan with honey, cinnamon and water. Cover over low
heat for 12-15 min. Remove and beat apples to removes lumps. Leave to cool
Put yogurt in large bowl and stir in apples and raspberries (leave a
few to decorate top).
Chill for 1 hour and garnish with extra raspberries

Prairie Natural Appletini

• 2 oz Prairie Organic Vodka
• 2 oz Fresh Apple Cider (we used Seedling Apple Cider from a local
• farmer)
• ¼ oz Fresh Lemon Juice
• ½ oz *Simple Syrup

Shake with ice and strain over fresh ice. Garnish with an apple slice or cinnamon stick