French · Dinner
Baked Duck Rice Casserole (Low-Calorie)
Skinless duck breast cubes bake with basmati rice, leeks, mushrooms and light chicken stock in a covered casserole dish, finished with parsley. French flavours come from thyme, bay and white wine, with fat trimmed and no cream for a lighter bistro-style duck and rice bake.
$6
15 minsPrep
40 minsCook
55 minsTotal
EasyLevel
Nutrition per serving
389Calories
35.8gProtein
10.2gFat
41.3gCarbs
3.8gSugar
2.9gFiber
412mgSodium
85mgChol
2.6gSat Fat
810mgPotassium
48mgCalcium
3.8mgIron
1.3mcgVitamin B12
10mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Preheat the oven to 375°F (190°C). Pat the duck breast dry with paper towel and trim visible fat. Cut into 1-inch cubes and season lightly with salt and pepper.
2
Sear
Heat the olive oil in an oven-safe casserole dish over medium-high heat. Sear the duck cubes 2 minutes per side until browned outside but still pink inside.
3
Build
Add the leek, mushroom and garlic, sautéing 4 minutes until the leek turns translucent. Stir in the rice, tomato paste, thyme, bay leaf and chicken stock.
4
Bake
Cover tightly with a lid or foil and bake at 375°F (190°C) for 25 minutes until rice is tender and liquid absorbs. Check at 20 minutes.
5
Rest
Remove from the oven and let stand covered for 5 minutes so the rice finishes steaming.
6
Plate
Discard the bay leaf, fluff the rice with a fork, scatter parsley over and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz346g skinless duck breast, trimmed of visible fat
- 2/3 cup130g basmati rice, uncooked
- 11 small leek (100g)
- 5.2 oz150g mushroom
- 1 1/2 cup360ml chicken stock, low-sodium
- 4 tsp4 tsp tomato paste
- 2 tsp2 tsp fresh thyme leaves
- 11 bay leaf
- 2 tsp2 tsp olive oil
- 2 clove2 clove garlic
- 4 tsp4 tsp fresh parsley
- salt and black pepper to taste
