Roast Duck Breast with Orange Sauce
Healthy, because
Even smarter
Nutritional values
Duck meat is probably the tastiest compromise for those who find chicken too common and goose too rich! on average, duck meat contains about half the fat compared to goose. This means that the calorie content is correspondingly lower, and those who prefer wild duck or duck pigeon also save further fat calories. In addition, the meat scores with plenty of iron and zinc.
When you buy the duck, you can already pay attention to some things: Ducks are available all year round, but increasingly from September to January. As the bone and fat content is relatively high, you should pay attention to a light skin and little visible fat when buying. If possible, ask about the age of the duck, because the meat of six to twelve-week-old animals is considered to be particularly tender. Also, the meat of free-range animals is of higher quality and has a better taste than that of those from a fattening farm. And what goes well with duck breast with the fine orange sauce? Try the crispy potato rösti or Schupfnudeln from EAT SMARTER as a side dish!
(Percentage of daily recommendation)
| Calorie | 694 cal. | (33 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 50 g | (43 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin K | 6.8 μg | (11 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 20.1 mg | (168 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 17.6 μg | (39 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 869 mg | (22 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 17.6 g | |||
| Uric acid | 396 mg | |||
| Cholesterol | 219 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 2 untreated Oranges
- 4 duck legs (ready for cooking, each 200 grams)
- salt
- freshly ground peppers
- 300 milliliters duck stock
- 1 Tbsp Pastry flour
- 1 Tbsp butter
Preparation steps
Preheat the oven to 180°C (approximately 350°F). Rinse oranges in hot water, pat dry, finely grate peel and squeeze the juice from oranges. Rinse duck breasts, pat dry and fry in a hot, dry skillet until skin is crispy. Season with salt and pepper, briefly turn and fry for another 1 minute.
Place duck breasts on a baking sheet lined with parchment paper and cook for 10-12 minutes in the preheated oven. Deglaze the skillet with roasting drippings and orange juice. Boil down and add duck stock. Let simmer for 10 minutes over medium heat and season with salt and pepper. If desired, add flour and butter in a ratio of 1:1 to thicken the sauce.
Remove duck breasts from the oven, let rest briefly, cut into slices and serve with the sauce on warmed plates. Serve garnished with orange zest. If desired, serve with cabbage strudel, steamed vegetables and potato cakes.
