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.

How to Make It

Step 1

Preheat oven to 400°.

Step 2

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

Step 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.

Step 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.

Step 5

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

Step 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.

Step 7

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

Step 8

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

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