Tender and juicy pan-seared duck breast served with a sweet and tangy orange glaze.
Ingredients:
- 2 duck breasts
- Salt and pepper, to taste
- 1 tablespoon vegetable oil
- 1/4 cup orange juice
- 2 tablespoons honey
- 1 tablespoon soy sauce
- 1 teaspoon grated orange zest
- 1 teaspoon cornstarch (optional, for thickening)
Instructions:
1. Start by scoring the skin of the duck breasts with a sharp knife, making diagonal cuts about 1/4 inch apart. This helps render the fat and gives the skin a crispy texture. Season both sides of the duck breasts generously with salt and pepper.
2. Heat a large skillet over medium-high heat and add the vegetable oil. Once the oil is hot, place the duck breasts in the skillet, skin-side down. Cook for about 6-8 minutes, or until the skin is crispy and golden brown. Flip the duck breasts and cook for another 4-6 minutes for medium-rare doneness, or adjust the cooking time according to your preference. Remove the duck breasts from the skillet and let them rest for a few minutes.
3. While the duck breasts are resting, prepare the orange glaze. In a small saucepan, combine the orange juice, honey, soy sauce, and grated orange zest. Bring the mixture to a simmer over medium heat and cook for about 5 minutes, stirring occasionally. If desired, mix the cornstarch with a little water to make a slurry and add it to the glaze to thicken it. Cook for an additional minute until the glaze thickens slightly.
4. Slice the rested duck breasts diagonally into thin slices. Drizzle the orange glaze over the sliced duck breasts, or you can serve the glaze on the side as a dipping sauce. Garnish with fresh herbs or orange zest, if desired.
Nutritional Information:
Please note that the following nutritional information is an estimate and can vary depending on the specific ingredients used.
- Calories: Approximately 400-450 calories per serving (half a duck breast)
- Fat: Approximately 30-35 grams per serving
- Carbohydrates: Approximately 7-10 grams per serving
- Protein: Approximately 25-30 grams per serving
Benefits:
Duck meat is a good source of high-quality protein and provides essential nutrients such as iron, zinc, and B vitamins. It also contains healthy fats, including omega-3 fatty acids, which are beneficial for heart health. Oranges, used in the glaze, are rich in vitamin C, fiber, and antioxidants. Vitamin C is important for immune function and collagen synthesis, while antioxidants help protect against cellular damage caused by free radicals. Overall, this meal offers a flavorful combination of protein, nutrients, and natural sweetness from the orange glaze.