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.
1 cup homemade or canned vegetable broth
1/2 cup uncooked bulgur or cracked wheat
2 cups (1/2-inch) cubed peeled sweet potato
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
How to Make It
Preheat oven to 400°.
Bring broth to a boil, and add bulgur. Cover and let stand 30 minutes. Fluff with a fork; set aside.
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.
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.
Combine juice concentrate, oil, shallots, and water in a blender; process until smooth. Set aside.
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.
Arrange bulgur salad and duck on each of 4 serving plates; drizzle with orange dressing.
Note: Substitute pork tenderlion or chicken breasts for the duck, if desired.
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