French · Dinner
French Roast Duck (Low-Chol)
Roasted duck breast with skin scored and rendered, then skin removed after cooking. Served with orange-thyme gastrique, shallot, and garlic. A French bistro preparation balancing citrus brightness against savory meat while keeping cholesterol moderate.
$8
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
325Calories
37.6gProtein
13gFat
13.2gCarbs
10.1gSugar
1.2gFiber
434mgSodium
74mgChol
3.5gSat Fat
521mgPotassium
41mgCalcium
2.5mgIron
1mcgVitamin B12
27mgVitamin C
gluten-free
protein-rich
low-carb
low-calorie
low-cholesterol
low-chol
Instructions
1
Prep
Pat the duck breast dry and score the skin in a tight crosshatch, cutting through fat but not flesh; season both sides evenly.
2
Sear
Place duck skin-side down in a cold ovenproof skillet over medium-low heat; cook 8 minutes, pouring off rendered fat, until skin is golden and crisp.
3
Roast
Flip duck flesh-side down, transfer skillet to a 400°F oven, and roast 6 to 8 minutes until internal temperature reads 135°F.
4
Rest
Move duck to a board, tent loosely with foil, and rest 10 minutes.
5
Sweat
In a small saucepan over medium heat, sweat shallot and garlic in the olive oil for 2 minutes until softened and translucent.
6
Reduce
Add orange juice, orange zest, honey, vinegar, thyme leaves, and chicken stock; simmer 5 to 6 minutes until reduced by half and syrupy.
7
Plate
Remove duck skin from rested breast, slice the meat on the bias, fan across a warmed plate, and spoon gastrique over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz341g duck breast, skin scored in a crosshatch
- 11 orange, zested and juiced
- 2 tsp2 tsp thyme leaves, fresh
- 22 small shallot
- 2 clove2 clove garlic
- 1/2 cup120ml low-sodium chicken stock
- 2 tsp2 tsp honey
- 2 tsp2 tsp red wine vinegar
- 1 tsp1 tsp olive oil
- salt and black pepper, to season
