Savory High Country Duck Breast

Savory High Country Duck Breast Recipe
Photo: Becky Luigart-Stayner
You can find duck breasts frozen in the meat case of most supermarkets.


4 servings (serving size: 5 ounces duck, 1 1/2 cups roasted vegetables, 1/2 cup rice, and 1/4

Recipe from

Cooking Light

Nutritional Information

Calories 582
Caloriesfromfat 24 %
Fat 15.4 g
Satfat 4.7 g
Monofat 4.8 g
Polyfat 3.9 g
Protein 26.8 g
Carbohydrate 85.1 g
Fiber 9.5 g
Cholesterol 76 mg
Iron 4.5 mg
Sodium 382 mg
Calcium 108 mg


Roasted vegetables:
4 cups (1-inch) cubed peeled sweet potato
1 cup (1/2-inch) sliced parsnip
2 teaspoons vegetable oil
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon dried thyme
8 garlic cloves, peeled
1 large onion, cut into 1/2-inch-thick wedges (about 14 ounces)
4 (6-ounce) boned duck breast halves
1/4 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon coarsely ground black pepper
1 teaspoon vegetable oil
Remaining ingredients:
2 cups hot cooked brown basmati rice


Preheat oven to 400°.

To prepare roasted vegetables, combine first 8 ingredients in a large roasting pan; toss well to coat. Bake at 400° for 35 minutes or until parsnips are tender.

To prepare duck, remove skin. Sprinkle duck breasts with 1/4 teaspoon salt, 1/4 teaspoon thyme, and pepper. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add duck; saute 2 minutes on each side. Wrap handle of skillet with foil; place skillet in oven. Bake at 400° for 5 minutes. Remove from oven. Slice each breast half lengthwise into thin strips. Arrange strips around rice. Serve with roasted vegetables and Apple Chutney.

Scott Haulman,

Cooking Light

November 1999
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