Duck Breast with Mashed Sweet Potato and Pomegranate

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Duck Breast with Mashed Sweet Potato and Pomegranate
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
553
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie553 cal.(26 %)
Protein30 g(31 %)
Fat32 g(28 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A1.8 mg(225 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.9 mg(49 %)
Vitamin K3.7 μg(6 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.4 mg(103 %)
Vitamin B₆0.9 mg(64 %)
Folate57 μg(19 %)
Pantothenic acid2.7 mg(45 %)
Biotin15.7 μg(35 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C40 mg(42 %)
Potassium945 mg(24 %)
Calcium89 mg(9 %)
Magnesium60 mg(20 %)
Iron5.1 mg(34 %)
Iodine9 μg(5 %)
Zinc3.3 mg(41 %)
Saturated fatty acids12.5 g
Uric acid228 mg
Cholesterol128 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
500 grams Sweet potato
salt
600 grams boneless duck legs (with skin)
peppers
1 tsp clarified butter
1 pomegranate
120 milliliters milk (3.5% fat)
1 Tbsp butter
1 pinch freshly grated Nutmeg
white peppers
How healthy are the main ingredients?
Sweet potatosaltpomegranateNutmeg

Preparation steps

1.

Preheat the oven to 120°C (approximately 250°F). Peel the sweet potatoes, cut into pieces and cook in a pot of lightly salted boiling water until knife-tender,  20-30 minutes.

2.

Meanwhile, rinse the duck breast, pat dry and make a few cuts in the skin. Season all over with salt and pepper. Heat the clarified butter in a skillet and sear the meat on both sides until brown, then wrap in aluminum foil and bake on the middle rack of the oven until slightly pink in the center, about 15 minutes.

3.

Halve the pomegranate, scrape out the seeds with a spoon or squeeze. In a saucepan, heat the milk with the butter. Add the sweet potatoes to the milk and mash with a potato masher. Season with salt, nutmeg and pepper. If necessary, add a little warm water so the puree is not too tight.

4.

Divide the puree among warmed plate. Slice the duck breast cut and place on the puree. Garnish with pomegranate seeds.

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