Roasted Duck Breast with Lemongrass and Green Onion - 7g Carbs, 1g Fiber
From: By Mayo Clinic staff
Source: This recipe is one of 150 recipes collected in The New Mayo
Clinic Cookbook, published by Mayo Clinic Health Information and
Oxmoor House, and winner of the 2005 James Beard award.
Dietitian's tip: Duck breast is remarkably lean once skinned, and
it's more flavorful than chicken breast. Any breed of duck is fine
in this dish.
Serves: 4
2 stalks lemongrass, tender bottom 4 inches only, thinly sliced
2 green (spring) onions, trimmed
3 garlic cloves
2 Tbsp peeled and chopped fresh ginger
2 Tbsp chopped fresh cilantro (fresh coriander)
1/2 tsp curry powder
1/2 tsp ground cumin
1/2 tsp ground turmeric
1/2 tsp ground cinnamon
1/4 tsp ground cardamom
1/4 tsp freshly ground black pepper
1 Tbsp fish sauce
1 cup light coconut milk
4 skinless, boneless duck breast halves, 5 oz each
2 Tbsp dry white wine
1 tomato, peeled and seeded, then diced
1/2 cup chicken stock or broth
1 Tbsp chopped fresh mint
To make the marinade, In a blender or food processor, combine the
lemongrass, green onions, garlic, ginger and cilantro and process
until finely chopped. Add the curry powder, cumin, turmeric,
cinnamon, cardamom, pepper, fish sauce and coconut milk and process
to puree.
Place the duck breasts in a large lock-top plastic bag. Add the marinade
to the bag and seal, pressing out the excess air. Put the bag in a large,
shallow dish and marinate in the refrigerator for at least 2 hours,
preferably overnight, turning the bag occasionally.
Preheat the oven to 400 F. Remove the duck breasts from the marinade
and pat dry, reserving the marinade. Lightly coat a large, nonstick,
ovenproof frying pan with cooking spray. Place the pan on the stove
over medium-high heat until hot. Add the duck breasts and cook, turning
once, until lightly browned on both sides, about 4 minutes total. Pour
off any accumulated fat from the pan and immediately transfer the pan
to the oven. Roast the duck until fairly firm when pressed in the middle
and slightly pink inside and an instant-read thermometer reads 160 F.
Transfer the duck breasts to a cutting board, cover with a kitchen
towel, and let rest for 10 minutes.
Meanwhile, place the pan over medium-high heat. Add the wine and deglaze
the pan, using a wooden spoon to scrape up any browned bits. Add the
tomato and cook until tender, about 5 minutes. Add the reserved marinade
and the stock. Bring to a boil, then reduce the heat to low and simmer
until the sauce thickens, about 2 minutes. Remove from the heat.
To serve, slice the duck breasts diagonally across the grain. Arrange
on individual plates, fanning out the slices. Top the slices with the
sauce and garnish with the mint.
Serves: 4
Serving size: 1 breast with about 1/2 cup sauce
Nutrition per Serving:
278 Calories, 13g Total fat, 8g Saturated fat, 2g Monounsaturated fat,
110mg Cholesterol, 31g Protein, 495mg Sodium, 7g Carbs, 1g Fiber,
582mg Potassium, 42mg Calcium
Mayo Clinic Healthy Weight Pyramid Servings:
2 Protein and dairy, 1 Fats
Diabetes Meal Plan Exchanges:
4 Meat and meat substitutes, 1 Fats
Dash Eating Plan Servings:
4 Meats, poultry and fish, 1 Fats and oils
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