It may seem tricky to think of an indulgent recipe while remaining healthy but we hope this is a good option. The combined flavours of duck, shallots, Armagnac and prunes are worthy of any Michelin star restaurant, but the recipe is simplicity itself. It has all the heart-protective benefits of garlic, shallots and red wine, lots of fibre, and huge amounts of beta-carotene. Add a simple salad for vitamin C and you’ll have everything your body needs.

 Braised duck with prunes

Serves 4

Per serving

483 calories       14g fat

3g saturated fat 10g fibre


2tbsp extra virgin olive oil

4 duck breasts (skinless)

110g lean back bacon, diced

200g (7oz) shallots

3tbsp Armagnac

2tbsp flour

600ml (1 pint) red wine

10 stoned prunes

10 dried apricots

3 cloves garlic

1 bouquet garni


1. Heat the oil in a frying pan and brown the duck breasts on both sides. Remove and keep warm.

2. Brown the bacon and shallots in the pan. Return the duck. Pour over the Armagnac and set alight. When the flames die down completely, stir in the flour and mix thoroughly.

3. Put into a casserole dish. Add half the wine to the frying pan, with the fruit, garlic and bouquet garni. Bring to the boil and pour in the rest of the wine.

4. Cook at 220C/425F/gas 7 for 20 mins.

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