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Seared Duck Breast With Bulgur Salad and Orange Dressing

Yield 4 servings (serving size: 3 ounces duck, 1 cup salad, and 1 tablespoon dressing)
We wanted to do duck as healthfully as possible so someone could enjoy this dish as much as a typical roast duck without so many calories from fat.

Ingredients

  • 1 cup homemade or canned vegetable broth
  • 1/2 cup uncooked bulgur or cracked wheat
  • 2 cups (1/2-inch) cubed peeled sweet potato
  • Cooking spray
  • 1/4 cup dried cranberries
  • 1 cup boiling water
  • 1 cup coarsely chopped gourmet salad greens
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon pepper, divided
  • 1/4 cup thawed frozen orange juice concentrate, undiluted
  • 2 teaspoons olive oil
  • 1 teaspoon chopped shallots
  • 1 teaspoon water
  • 4 (8-ounce) duck breast halves

Nutrition Information

  • calories 385
  • caloriesfromfat 29 %
  • fat 12.6 g
  • satfat 4 g
  • monofat 4.9 g
  • polyfat 1.6 g
  • protein 24.3 g
  • carbohydrate 44.5 g
  • fiber 6.1 g
  • cholesterol 76 mg
  • iron 3.6 mg
  • sodium 614 mg
  • calcium 48 mg

How to Make It

  1. Preheat oven to 400°.

  2. Bring broth to a boil, and add bulgur. Cover and let stand 30 minutes. Fluff with a fork; set aside.

  3. Place sweet potato on a baking sheet coated with cooking spray. Bake at 400° for 15 minutes or until tender, stirring occasionally. Combine cranberries and boiling water in a bowl; cover and let stand 15 minutes. Drain well.

  4. Combine bulgur, sweet potato, cranberries, and salad greens in a bowl; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper, tossing well. Cover sweet potato mixture, and chill.

  5. Combine juice concentrate, oil, shallots, and water in a blender; process until smooth. Set aside.

  6. Wrap handle of a large nonstick skillet with foil, and place skillet (coated with cooking spray) over medium-high heat until hot. Sprinkle duck with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place duck, skin side down, in skillet; reduce heat to medium, and sauté 20 minutes or until skin is browned (pour off fat frequently). Place skillet in oven, and bake duck at 400° for 10 minutes or until desired degree of doneness. Remove and discard skin from duck, and slice duck into 1/4-inch-wide strips.

  7. Arrange bulgur salad and duck on each of 4 serving plates; drizzle with orange dressing.

  8. Note: Substitute pork tenderlion or chicken breasts for the duck, if desired.