Duck Breasts with Maple Syrup and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 702 cal. | (33 %) | ||
| Protein | 34.67 g | (35 %) | ||
| Fat | 29.85 g | (26 %) | ||
| Carbohydrates | 72.3 g | (48 %) | ||
| Sugar added | 21.1 g | (84 %) | ||
| Roughage | 5.05 g | (17 %) |
| Vitamin A | 1,920.92 mg | (240,115 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.92 mg | (49 %) | ||
| Vitamin B₁ | 0.16 mg | (16 %) | ||
| Vitamin B₂ | 0.42 mg | (38 %) | ||
| Niacin | 18.16 mg | (151 %) | ||
| Vitamin B₆ | 0.32 mg | (23 %) | ||
| Folate | 53.39 μg | (18 %) | ||
| Pantothenic acid | 0.74 mg | (12 %) | ||
| Biotin | 7.89 μg | (18 %) | ||
| Vitamin B₁₂ | 0.02 μg | (1 %) | ||
| Vitamin C | 95.46 mg | (100 %) | ||
| Potassium | 1,247.68 mg | (31 %) | ||
| Calcium | 182.59 mg | (18 %) | ||
| Magnesium | 145.6 mg | (49 %) | ||
| Iron | 10.33 mg | (69 %) | ||
| Iodine | 0.79 μg | (0 %) | ||
| Zinc | 1.25 mg | (16 %) | ||
| Saturated fatty acids | 7.72 g | |||
| Cholesterol | 157.35 mg |
Ingredients
- For the duck breasts
- 40 grams sugar
- 50 centiliters dark Vinegar
- 30 milliliters Maple syrup
- 4 duck legs (each about 180 grams)
- 150 milliliters Orange juice
- 1 bay leaf
- 1 Tbsp soy sauce
- 2 Tbsps vegetable oil
- salt
- peppers
- For the vegetables
- 500 grams Pumpkin (such as butternut squash)
- 60 grams shallots
- 1 small, red chili pepper
- 1 small garlic clove
- 40 grams butter
- 20 grams sugar
- 3 Tbsps White vinegar
- 450 milliliters Vegetable broth
- salt
- peppers
- 500 grams Swiss chard
- sugar
- 1 Tbsp Lime juice
- 20 milliliters Canola oil
- 50 grams Sunflower seed
Preparation steps
For the duck breasts: caramelize 30 grams (approximately 1 ounce) of sugar in a saucepan until light brown, deglaze with vinegar and 100 ml (approximately 2/5 cup) of water, simmer on medium heat until all sugar has dissolved. Add maple syrup and pour marinade into a shallow dish, cool.
Score skin of duck breasts with a sharp knife crosswise. Arrange, skin side up, in a pan with marinade and refrigerate, covered, for at least 2-3 hours (preferably overnight).
Combine orange juice with bay leaf and simmer until sauce thickens, add remaining sugar and soy sauce and bring to a boil. Remove from heat and set aside. Remove bay leaf.
For the vegetables: halve and peel pumpkin, remove seeds and fibers and slice thinly. Peel and finely chop shallots. Rinse and halve chile pepper, remove seeds and ribs and chop finely. Peel garlic and squeeze through a garlic press. Heat half of butter in a pan and saute pumpkin, shallots, garlic and chile pepper for about 2 minutes or until translucent. Add sugar and caramelize for 1 minute, deglaze pan with vinegar and simmer briefly. Add 450 ml (approximately 2 cups) of broth and simmer, covered, for about 8-10 minutes. Season with salt and pepper.
Rinse and drain swiss chard. Cut out stalks and dice. Cut leaves into wide strips. Heat remaining butter in a pan and saute chard stalks for about 3-4 minutes. Add remaining broth and season with salt, pepper, 1 pinch of sugar and lime juice. Just before serving, add chard leaves and saute for another 2-3 minutes, stirring. Season to taste.
Preheat the oven to 250 ° C Grill setting Preheat.
Heat oil in a pan. Remove duck breasts from the marinade, lightly pat dry and cook in a pan, skin side down, for about 3-4 minutes on medium heat. Turn over and cook for 7-8 minutes, season with salt and pepper. Remove duck breasts from the pan and place on a wire rack in preheated oven (place dripping pan underneath) at 250°C (approximately 475°F), cook for about 2-3 minutes or until crispy.
Heat up orange sauce, arrange pumpkin and chard on warmed plates and drizzle with orange sauce. Cut duck breasts into thin slices and arrange on top of vegetables. Sprinkle with sunflower seeds and serve immediately.
