High-Protein

Pan Roasted Duck Breast with Orange Sauce

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Pan Roasted Duck Breast with Orange Sauce
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Health Score:
60 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
772
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie772 cal.(37 %)
Protein51 g(52 %)
Fat47 g(41 %)
Carbohydrates33 g(22 %)
Sugar added11 g(44 %)
Roughage7.5 g(25 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E1.3 mg(11 %)
Vitamin K180.7 μg(301 %)
Vitamin B₁1 mg(100 %)
Vitamin B₂0.8 mg(73 %)
Niacin20.3 mg(169 %)
Vitamin B₆1.3 mg(93 %)
Folate146 μg(49 %)
Pantothenic acid4.1 mg(68 %)
Biotin20.1 μg(45 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C184 mg(194 %)
Potassium1,280 mg(32 %)
Calcium180 mg(18 %)
Magnesium98 mg(33 %)
Iron8.2 mg(55 %)
Iodine20 μg(10 %)
Zinc5.3 mg(66 %)
Saturated fatty acids16.5 g
Uric acid464 mg
Cholesterol198 mg
Complete sugar31 g

Ingredients

for
4
Ingredients
4 duck legs (ready to cook)
4 Oranges (organic)
2 shallots
2 Tbsps sugar
2 Tbsps Vinegar
2 Tbsps Orange liqueur
14 ozs Broccoli
1 Tbsp butter
salt
freshly ground peppers
1 tsp cornstarch (as needed)
How healthy are the main ingredients?
BroccolisugarOrangeshallotsalt

Preparation steps

1.

Rinse oranges in hot water, wipe dry and finely grate zest of 1 orange. Squeeze juice from all oranges.

2.

Blanch orange zests in a pot of boiling salted water. Drain.

3.

Score the skin of duck breasts into a diamond pattern and season with salt. Fry duck breasts skin-side down in a hot pan until golden brown. Then turn over duck breasts and fry briefly. Remove duck breasts from the pan and place in a roasting pan. Cook in a preheated oven at 120°C (approximately 250°F) for about 15-20 minutes. 

4.

Blanch broccoli florets in a pot of boiling salted water for about 5 minutes until al dente. Drain, rinse with cold water and drain again.

5.

Sprinkle sugar over duck grease in the pan and let caramelise. Add shallots, saute briefly and deglaze the pan with vinegar. Add orange juice and orange liqueur to the pan, mix, simmer for approximately 5 minutes simmer and season with salt and pepper. If desired, add cornstarch to thicken sauce. 

6.

Remove duck breasts from the roasting pan and season with salt and pepper. Let rest for 2 minutes. Warm broccoli in a pan with butter and season with salt and pepper.

7.

Cut duck into thin slices, serve with broccoli and sauce.