Duck Breasts with Oranges

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Duck Breasts with Oranges

Duck breasts with oranges - Tender meat with a fruity accompaniment.

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Health Score:
62 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
470
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie470 cal.(22 %)
Protein29 g(30 %)
Fat29 g(25 %)
Carbohydrates21 g(14 %)
Sugar added5 g(20 %)
Roughage2 g(7 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.5 μg(3 %)
Vitamin E0.5 mg(4 %)
Vitamin K6.4 μg(11 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.2 mg(93 %)
Vitamin B₆0.7 mg(50 %)
Folate52 μg(17 %)
Pantothenic acid1.6 mg(27 %)
Biotin12.9 μg(29 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C13 mg(14 %)
Potassium678 mg(17 %)
Calcium69 mg(7 %)
Magnesium50 mg(17 %)
Iron5 mg(33 %)
Iodine6 μg(3 %)
Zinc3 mg(38 %)
Saturated fatty acids9.1 g
Uric acid232 mg
Cholesterol114 mg
Complete sugar25 g

Ingredients

for
8
Ingredients
700 grams white onions
1 handful Basil (40 grams)
4 duck legs (each 300 grams)
salt
peppers
4 Tbsps olive oil
2 Tbsps sugar (40 grams)
150 milliliters Marsala wine (or non-alcoholic white wine)
100 milliliters Orange juice
8 Tbsps balsamic vinegar
4 Tbsps raisins (80 grams)
2 Oganic oranges
How healthy are the main ingredients?
onionOrange juiceraisinsolive oilsugarBasil

Preparation steps

1.

Peel the onions and chop roughly. Rinse the basil, shake dry and pluck leaves.

2.

Score skin sides of duck breasts with a sharp knife in a diamond-shaped pattern and rub with salt and pepper.

3.

Heat an oven-proof skillet. Sear duck breasts with the skin side down over high heat for 6-7 minutes. Turn over and cook 2 minutes. Then transfer to a preheated oven at 100°C (fan 80°C; gas mark 1) (approximately 210°F/convection 175°F) to finish cooking on the middle rack, 30-40 minutes.

4.

Meanwhile, heat oil in a saucepan. Sauté onions over medium heat. Sprinkle with sugar and cook until caramelizeed while stirring. Deglaze with Marsala wine, orange juice, vinegar and 50 ml (approximately 3 1/2 tablespoons) water. Stir in raisins and season with salt and pepper. Simmer uncovered over low heat for 30-40 minutes, stirring occasionally. Stir in basil leaves.

5.

Meanwhile, peel oranges and cut out the segments. Cut duck breasts into slices and serve with oranges and onions.