Savory High Country Duck Breast

Photo: Becky Luigart-Stayner

You can find duck breasts frozen in the meat case of most supermarkets.

Yield: 4 servings (serving size: 5 ounces duck, 1 1/2 cups roasted vegetables, 1/2 cup rice, and 1/4
Recipe from Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 582
  • Calories from fat: 24%
  • Fat: 15.4g
  • Saturated fat: 4.7g
  • Monounsaturated fat: 4.8g
  • Polyunsaturated fat: 3.9g
  • Protein: 26.8g
  • Carbohydrate: 85.1g
  • Fiber: 9.5g
  • Cholesterol: 76mg
  • Iron: 4.5mg
  • Sodium: 382mg
  • Calcium: 108mg

Ingredients

  • 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)
  • Duck:
  • 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
  • Apple Chutney

Preparation

  1. Preheat oven to 400°.
  2. 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.
  3. 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.
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