Recipes

Grilled Duck Breast with Orange Sauce

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    Ingredients Print Recipe

  • 1 whole duck (about 5-5 1/2 lbs.)
  • 1 Tablespoon olive oil
  • 1 cup finely diced onion
  • 3/4 cup finely diced celery
  • 2 cloves minced garlic
  • 1/2 teaspoon thyme leaf
  • 1/2 teaspoon ground black pepper
  • 2 cans (15 oz.) no-fat, low sodium beef broth
  • 1 1/2 cup Mediterranean couscous
  • 6 Tablespoons orange juice concentrate
  • 1 1/2 Tablespoons honey
  • 1/8 teaspoon salt (for the duck breasts)
  • Pan spray
  • Boiled leeks (see below)

Directions

1. Begin by cutting the duck breasts from the duck so that there are no bones attached to the breasts. Remove the skin, cover and refrigerate. Discard the skin.

2. Remove the each leg/thigh from the carcass. Reserve along with the neck. The remainder of the carcass can be used to make stock or can be discarded, but is not needed for this recipe.

3. In a large saucepan, saute onion and celery in olive oil. When tender (about 5 minutes), add garlic and cook for another 1-2 minutes.

4. Add duck leg/thighs, neck, thyme, 1/4 teaspoon black pepper, and broth to the saucepan. Bring to a boil, reduce to a simmer, cover, and simmer for 2 hours or until the leg/thighs are very tender. Remove from the broth. (At this point, the duck and broth can be refrigerated a day ahead of time. If you intend on doing this, leave the duck in the broth.) Remove the duck meat from the leg/thighs and shred. If the neck is tender enough, you can do the same. Reserve the meat.

5. There should be 4 cups of cooking liquid left from the duck. If it is less, add some water. Pour 2 1/4 cups into a saucepan and the remaining 1 3/4 in another saucepan.

6. Bring the 2 1/2 cups to a boil, add couscous and reserved shredded duck meat, bring back to a boil and simmer for 1 minute. Remove from heat, cover, and let steam for 10 minutes. Add more black pepper if desired. 7. Bring the other pot of cooking liquid to a boil and reduce by half the volume over high heat. Add orange juice concentrate and honey. Bring back to a boil and reserve.

8. Season the duck breasts with salt and remaining 1/4 teaspoon of black pepper. Spray with pan spray. Grill over high heat for about 4 minutes per side or until it is medium doneness. Remove from heat, let rest for several minutes, then slice very thinly.

9. To serve, place leeks on plate in a circle or semi-circle. Fill with couscous/duck mixture, top with sliced duck, and spoon sauce over the top.

10. This dish can additionally be garnished with diced fresh orange and minced parsley if desired.

Nutritional Analysis Cals: 855, TFat: 19 gm, SFat: 6gm, Chol: 175mg, Sodium 404mg, Carb: 108gm, Fib: 7 gm, and Pro: 61gm

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