Recipes

Pan-Roasted Duck Breast With Roasted Greens

Roasted duck recipe & content material supplied by Ryan Carter, Dwell Vitae

Duck is commonly an intimidating protein to prepare dinner. The breast is my favourite, as a result of it’s faster than different items of the chicken.

With duck, you’ll be able to crisp the candy pores and skin on the surface, which has unimaginable style, and has a greater omega-3 profile, in comparison with different poultry. Ask your butcher to flippantly rating the pores and skin criss cross.

Selecting a wild or free-range duck as an alternative of farmed will present extra optimum fat and micronutrients as nicely, from its wild-foraged food regimen. I am going to my butchers or farmers market to purchase duck and different recreation, because the grocery store often doesn’t inventory it.

I take advantage of minimal spices on this duck recipe, as I actually benefit from the pure taste. The ginger and coriander give it a slight however not overpowering heat, whereas cinnamon brings a delicate sweetness. The dish is heat and comforting, particularly this transitional time of yr.

Roasting the greens means that you can focus extra on the execution of the duck. Prepare dinner it to medium uncommon and permit the meat to relaxation nicely earlier than serving, for a juicy piece of breast.

Pan-Roasted Duck Breast With Roasted Greens

Begin to End: 1 hour

Components:

  • 1/2 teaspoon cinnamon, freshly floor
  • 1/2 teaspoon ginger, freshly floor
  • 1/2 teaspoon coriander seeds
  • 1 wild duck breast (roughly 8.5 ounces)

Greens

  • 1 medium butternut squash, pores and skin and seeds eliminated, sliced into wedges — roughly 2 cups
  • 2 cups Brussel sprouts, outer pores and skin eliminated and chopped in half
  • 1 tablespoon of grass-fed ghee
  • 2 bunches (12 oz.) of lacinato kale, ribs discarded and roughly chopped
  • Few sprigs of rosemary and thyme
  • 1 tablespoon extra-virgin olive oil
  • Pink Himalayan salt, to style

Directions:

  • Preheat oven to 350 F. Place the ready butternut squash in a oven tray with half of the ghee and herbs. Roast within the oven for round 45 minutes. Midway by way of cooking, give the oven tray a shake. In a separate pan, place the Brussel sprouts, remaining ghee and herbs and roast in oven alongside squash for 20 minutes and each will probably be prepared on the identical time.
  • Rub the dry spices over the duck breast. Utilizing a forged iron skillet, place the duck breasts pores and skin aspect down in a chilly pan and switch the warmth on to reasonable. Add a number of sprigs of herbs to infuse into the meat. The fats will begin to render and the pores and skin will start to take colour.
  • When the pores and skin is starting to flippantly brown, flip over and seal the remaining sides. Then place the pan within the oven and prepare dinner for an additional 10 minutes.
  • Add the lacinato kale to a steamer and steam for 2-3 minutes till wilted.
  • Take away the duck breast from the oven and permit to relaxation for a couple of minutes earlier than carving. Take away the greens from the oven. Place the greens on plate and carve the duck breast on a diagonal angle. Season to style and gown with further virgin olive oil.
  • Serves: 2

    Dietary Info (Per Serving):

    • Energy: 620
    • Protein: 32g
    • Carbs: 33g
    • Fiber: 8g
    • Sugar: 5g
    • Fats: 40g
    • Saturated Fats: 6g
    • Polyunsaturated: 5.5g
    • Monounsaturated: 14.5g
    • Trans fats: 0g
    • Ldl cholesterol: 110mg
    • Sodium: 200mg
    • Potassium: 588mg
    • Vitamin A: 516iu
    • Vitamin C: 204.2mg
    • Calcium: 79mg
    • Iron: 10mg

     

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