Remove the skin and sinew from each duck breast. If the breasts are uneven in size, cut the larger ones in half horizontally. Season the meat generously with salt and black pepper and put aside.
For the dressing, chop the mint or parsley and put into a salad bowl. Peel the garlic and crush it into the bowl. Season with salt and black pepper, add the sugar, mustard, red wine and oil and whisk to a creamy emulsion.
Trim, rinse and dry the lettuces and radicchio. Tear into small pieces and add to the salad dressing. Trim, rinse and dry the watercress. Halve, peel and thinly slice the red onion. Quarter, core and slice the apple. Add all three to the salad bowl and toss gently.
Heat 1 tablespoon oil in a frying pan, add the duck breasts and fry over moderate heat for 4–5 minutes on each side until golden brown but still slightly pink in the centre. If you prefer duck well done, you might like to fry the breasts for a few minutes longer.
Transfer the duck breasts to a board and leave to stand for about 2–3 minutes. Meanwhile, pour off the excess fat from the frying pan, raise the heat, add the red wine and bring to the boil, stirring and scraping the residue from the bottom of the pan.
Slice the duck breasts thinly on the diagonal and add to the salad. Pour the pan juices over the salad, then toss well and serve.
Chicken breasts may be substituted for the duck, using white wine with the juices instead of red. Chicken needs to be cooked thoroughly, so allow a little longer.
NUTRIENTS PER SERVING:
good source of vitamins B group, C, E and folate, and iron and zinc.