Orange Duck

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Orange Duck
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Health Score:
72 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr 45 min.
Preparation
Calories:
965
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie965 cal.(46 %)
Protein33 g(34 %)
Fat64 g(55 %)
Carbohydrates59 g(39 %)
Sugar added5 g(20 %)
Roughage15.6 g(52 %)
Vitamin A0.9 mg(113 %)
Vitamin D0.5 μg(3 %)
Vitamin E11.9 mg(99 %)
Vitamin K240 μg(400 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.8 mg(73 %)
Niacin11.9 mg(99 %)
Vitamin B₆1.1 mg(79 %)
Folate223 μg(74 %)
Pantothenic acid2.1 mg(35 %)
Biotin16.7 μg(37 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C251 mg(264 %)
Potassium1,814 mg(45 %)
Calcium363 mg(36 %)
Magnesium171 mg(57 %)
Iron6.8 mg(45 %)
Iodine21 μg(11 %)
Zinc4.5 mg(56 %)
Saturated fatty acids24.9 g
Uric acid294 mg
Cholesterol122 mg
Complete sugar36 g

Ingredients

for
4
For the duck
1 duck leg (2 kg)
4 Tbsps vegetable oil
½ l Orange juice
3 Tbsps Orange liqueur
1 Tbsp honey
100 grams butter
2 organic Oranges
For the vegetables
500 grams Brussels sprouts
400 grams Celery
100 grams Pine nuts
100 milliliters water
salt (pepper)
For the polenta
125 grams Cornmeal
½ l milk
½ bunch chopped parsley
butter (to fry)
salt
How healthy are the main ingredients?
Orange juiceBrussels sproutsCeleryPine nutshoneyparsley

Preparation steps

1.

For the duck, rinse duck, pat dry, heat oil in a large roasting pan and fry duck on all sides until browned. Then, cook duck in a preheated 225°C (approximately 450°F) oven for approximately 15 minutes. Mix orange juice, orange liqueur and honey in a bowl, pour over duck and decrease oven temperature to 180°C (approximately 350°F). Roast duck in the oven for another 45 minutes and baste every 10 minutes with roasting juices. At the end of cooking, remove duck from the roasting pan, keep warm, pour sauce through a sieve, remove grease and boil in a pot until liquids are reduced by half. Add butter in small pieces to the pot and season with salt and pepper. Finely grate 1 orange and add resulting zest to the sauce. Cut remaining orange into segments and garnish duck with orange sements. Serve with sauce. 

2.

For the vegetables, rinse Brussels sprouts and celery and trim as needed. Cook Brussels sprouts in a pot of boiling water for 5 minutes. Cut celery diagonally into pieces, add to the pot and cook for 15 minutes. Toast pine nuts in a buttered pan. Drain vegetables, sprinkle with toasted pine nuts and season with salt and pepper.

3.

For the polenta, heat milk in a pot, add cornmeal and season with salt and pepper. Cook for 15 minutes until a thick paste forms. Add parsley and mix well. Remove from heat, let cool, spread on a wet board and leave to cool for 1 hour. Cut polenta into diamonds and fry in butter until crispy.

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