Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Duck Breasts on Herb Salad with Pecans
- Ingredients
- 4 duck legs (each 200 grams)
- 2 large Oganic oranges
- 6 stalks mixed Fresh herbs
- 4 handfuls Leaf lettuce variety (About 200 grams)
- 5 Tbsps cold pressed olive oil
- 2 Tbsps lemon juice
- salt
- peppers
- 80 grams Pecan
- 1 Tbsp butter (15 grams)
- 1 Tbsp sugar (20 grams)
Rinse duck breasts, pat dry and remove quills. Score skin in a crosshatch pattern. Sear breasts-skin side down in a skillet over medium heat, 8 minutes. Turn and fry for 5 minutes, basting frequently with rendered fat. Remove from pan and let rest in aluminum foil for 10 minutes.
Meanwhile, peel oranges. Cut out segments, collecting the juice. Rinse herbs, shake dry and chop. Rinse lettuce and spin dry.
For the vinaigrette, mix olive oil, lemon juice, 2 tablespoons of orange juice and herbs. Season with salt and pepper. Spread salads on plates and drizzle with vinaigrette.
Remove the meat from the foil. Sear in a hot pan on the skin side until crispy, 1 minute. Remove from pan, rest briefly and season with salt and pepper. Cut into slices and place on the salad.
Coarsely chop pecans. Heat butter in a pan, add sugar and heat sugar until caramelized. Add orange segments and toss to coat. Spread on the plates with pecans. Drizzle duck breasts with remaining caramel and serve.
(Percentage of daily recommendation)
| Calorie | 386 cal. | (18 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 3.3 g | (11 %) |
Healthy, because
Duck breast provides B vitamins for the metabolism and magnesium for strong nerves and healthy muscles. Provitamin A from the orange also strengthens vision and ensures beautiful skin.
Even smarter
Mandarins or grapefruit instead of oranges can also be served with duck breast on salad. A slice of wholemeal bread or a home-baked wholemeal spelt roll also goes well with salad.