French · Dinner
French Roast Duck Breast with Orange (Low-Chol)
Pan-seared skinless duck breast, finished in the oven and glazed with fresh orange and thyme reduction. Served over steamed cauliflower rice with roasted asparagus, this French preparation keeps cholesterol low by omitting duck skin and uses citrus brightness instead of cream.
$8
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
386Calories
40.8gProtein
14.9gFat
19.3gCarbs
8.4gSugar
4.6gFiber
390mgSodium
78mgChol
3.9gSat Fat
1050mgPotassium
95mgCalcium
3.4mgIron
1.1mcgVitamin B12
58mgVitamin C
low-cholesterol
protein-rich
low-carb
low-calorie
low-chol
Instructions
1
Prep
Trim all skin and visible fat from duck breast, pat dry, season both sides with salt and pepper.
2
Sear
Heat a dry non-stick skillet over medium-high heat; sear duck 3 minutes per side until golden and surface feels firm.
3
Roast
Transfer skillet to 400°F oven and roast 6 to 8 minutes until internal thermometer reads 135°F for medium-rare.
4
Rest
Let duck rest 5 minutes so juices settle back into the meat.
5
Deglaze
Over medium heat, add minced shallot to the same skillet and cook 1 minute, then deglaze with vinegar, scraping up browned bits, then stir in orange juice, zest, thyme, and stock; simmer 5 to 6 minutes until sauce thickens, discard thyme.
6
Steam
While sauce reduces, steam cauliflower rice in a covered pot with a splash of water over medium heat 4 minutes until tender.
7
Roast
Toss asparagus with 1 teaspoon oil and salt, then roast on a sheet pan at 400°F for 8 minutes until tender-crisp, turning once.
8
Plate
Slice rested duck on the diagonal, fan over cauliflower rice, arrange asparagus alongside, spoon orange sauce over duck.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 340g340g skinless duck breast
- 11 orange (about 3 tbsp juice and zest)
- 22 small shallot
- 4 sprigs4 sprigs fresh thyme
- 2 tbsp2 tbsp white wine vinegar
- 1/2 cup120ml low-sodium chicken stock
- 2 tsp2 tsp olive oil
- 2 cup200g cauliflower rice
- 1 cup134g fresh asparagus spears
- 2 tsp2 tsp olive oil
- 2 pinch2 pinch salt
- 2 pinch2 pinch black pepper
