Roast Duck with Apricot Mint Couscous

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Roast Duck with Apricot Mint Couscous
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Health Score:
67 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
ready in 3 h. 30 min.
Ready in
Calories:
485
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie485 cal.(23 %)
Protein21 g(21 %)
Fat14 g(12 %)
Carbohydrates60 g(40 %)
Sugar added7 g(28 %)
Roughage7.4 g(25 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.4 mg(12 %)
Vitamin K9.9 μg(17 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.2 mg(68 %)
Vitamin B₆0.4 mg(29 %)
Folate61 μg(20 %)
Pantothenic acid1.5 mg(25 %)
Biotin9 μg(20 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C58 mg(61 %)
Potassium822 mg(21 %)
Calcium99 mg(10 %)
Magnesium79 mg(26 %)
Iron4.8 mg(32 %)
Iodine7 μg(4 %)
Zinc2.8 mg(35 %)
Saturated fatty acids4.2 g
Uric acid181 mg
Cholesterol54 mg
Complete sugar25 g

Ingredients

for
4
For the duck
1 duck leg 2.2 kg (approximately 5 pounds)
salt
freshly ground peppers
2 Oranges
2 Tbsps honey
100 milliliters dry white wine
2 centiliters Orange liqueur
100 milliliters chicken stock
dark soy sauce
For the couscous
5 Apricot
200 grams Couscous
250 milliliters Vegetable broth
1 handful mint
1 pomegranate
1 chili pepper
salt
1 pinch ground Cumin
How healthy are the main ingredients?
honeymintsaltOrangesoy sauceApricot

Preparation steps

1.

Preheat oven 200°C (approximately 400°F).

2.

For the duck, rinse duck, pat dry and trim excess fat. Remove wings and chop into small pieces. Place duck fat, wings and duck in a roasting pan. Season duck cavity with salt and pepper.

3.

Rinse 1 orange in hot water, wipe dry and peel. Set aside peel for later use. Dice fruit coarsely. Stuff orange pieces in duck and close cavity with toothpicks. Brush duck with a little honey. Oven-fry for about 15 minutes. Squeeze juice from remaining orange.

4.

Remove duck from oven and add wine and about 100 ml (approximately 1/2 cup) juice. Bake at 160°C (approximately 320°F) for 11/2-2 hours.

5.

For the couscous, rinse apricots, remove pits and cut into slices and mix with couscous. Pour boiling broth over couscous. Cover and let stand for 15 minutes and fluff with fork. Rinse mint, shake dry and pluck leaves. Finely chop leaves and set aside 1-2 leaves for garnish. Cut pomegranate in half and remove seeds. Rinse chile peppers, drain. Set 1 chile pepper aside for later use. Slice chile peppers lengthwise and remove seeds and ribs and finely dice. Mix mint, pomegranate seeds, chile pieces with couscous. Season with salt and cumin and keep warm.

6.

Remove duck from pan and reduce heat to 120°C (approximately 250°F). Pour drippings through a sieve and skim off fat. Place in a pot and boil and let reduce. Mix remaining juice, liqueur and 2-3 pieces of orange peel. Let simmer as long as desired. Season with soy sauce, salt and pepper to taste. Mix in cornstarch to thicken sauce, as desired. 

7.

Carve duck. Arrange couscous on a serving platter and place duck on top. Pour sauce over duck and couscous. Garnish with remaining chile pepper and mint leaves.