Seared Duck With Red Onion Relish

Pan Seared Duck Breast

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Seared Duck with Red Onion Relish
One of the most flavorful types of poultry, duck meat is a good source of protein, niacin, phosphorus, riboflavin, iron, zinc, vitamin B-6 and thiamine and smaller amounts of vitamin B-12, folate and magnesium. Since duck meat can be relatively high in fat and cholesterol when eaten with the skin, we will be using duck breasts with the skin removed and all fat trimmed off.
Pan Seared Duck Breast
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Healthy Diet Lunch And Dinner
Prep Time 20 minutes
Cook Time 1 hour
Servings
people
Ingredients
  • 200 g Duck Breast After all fat and skin is removed
  • 1 tbsp Orange Rind
  • 2 tbsp Balsamic Vinegar or Red Wine Vinegar
  • 1 tbsp olive oil
  • 2 Red Onions Very thinly sliced
  • 2 Cloves garlic Chopped
  • 1 tbsp Brown Sugar Blend Splenda®
  • 1 tsp Cornflour
  • 300 ml Water
  • Mixed Salad Leaves to serve
  • 1 tbsp Parsley Chopped and Fresh, to garnish
  • Lemon Wedges to garnish
Healthy Diet Lunch And Dinner
Prep Time 20 minutes
Cook Time 1 hour
Servings
people
Ingredients
  • 200 g Duck Breast After all fat and skin is removed
  • 1 tbsp Orange Rind
  • 2 tbsp Balsamic Vinegar or Red Wine Vinegar
  • 1 tbsp olive oil
  • 2 Red Onions Very thinly sliced
  • 2 Cloves garlic Chopped
  • 1 tbsp Brown Sugar Blend Splenda®
  • 1 tsp Cornflour
  • 300 ml Water
  • Mixed Salad Leaves to serve
  • 1 tbsp Parsley Chopped and Fresh, to garnish
  • Lemon Wedges to garnish
Pan Seared Duck Breast
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Lightly rinse the duck breast and pat dry with kitchen paper. Now, thinly slice the meat and place it in a glass bowl (using a metallic dish will cause a reaction with the acid in this recipe).
  2. Blend the orange rind with 150ml of water and 1 tablespoon of vinegar in a bowl. Pour this over the duck meat. Cover and leave to marinate for 30 minutes.
  3. Meanwhile, heat the oil in a non-stick saucepan. Add the onion and garlic and cook for 5 minutes, stirring occasionally.
  4. Sprinkle in the Splenda® Brown Sugar Blend and then add 150ml water and the remaining vinegar. Cover with a lid and cook for 10 minutes, or until the onions soften.
  5. Heat a heavy-based non-stick frying pan, add the duck breasts with the marinade and cook gently for 6 minutes. Add the cooked onions with the liquor to this pan and stir together lightly.
  6. Blend cornflour with a tablespoon of water and stir it into the pan. Cook, stirring until the sauce thickens and the duck is tender.
  7. Serve hot with mixed salad, garnished with parsley and lemon wedges.
Nutrition Facts
Seared Duck with Red Onion Relish
Amount Per Serving
Calories 183 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 68mg 23%
Sodium 232mg 10%
Potassium 245mg 7%
Total Carbohydrates 11g 4%
Dietary Fiber 1g 4%
Sugars 6g
Protein 14g 28%
Vitamin A 35%
Vitamin C 40%
Calcium 7%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.

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