Thursday, February 7, 2013

Eating Well: Valentine's Day Healthy Recipe, Pomegranate Duck


Duck breasts may seem too fancy for the average weeknight, but they roast up beautifully and quickly. This preparation, with its luscious ruby-colored sauce, is definitely one that will impress. 

INGREDIENTS



  • 1 pound boneless duck breast, skin removed (see Note)
  • 1/2 teaspoon kosher salt
  • 2 teaspoons extra-virgin olive oil
  • 1 small shallot, finely chopped
  • 1 cup pomegranate juice
  • 1/4 cup reduced-sodium chicken broth, (see Tips for Two)
  • 1 teaspoon cornstarch
  • 2 teaspoons chopped fresh parsley, for garnish (optional)

PREPARATION



  1. Preheat oven to 450°F.
  2. Sprinkle duck with salt. Heat oil in a medium skillet over medium-high heat. Add the duck and cook until browned on both sides, 3 to 4 minutes per side. Transfer the duck to a small baking dish and roast until a thermometer inserted into the thickest part registers 150°F, 8 to 12 minutes for medium, depending on the size of the breast. Transfer to a cutting board; let rest 5 minutes.
  3. While the duck is roasting, return the pan to medium-high heat. Add shallot and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Add pomegranate juice and bring to a boil. Reduce heat to a simmer; cook until reduced by half, 1 to 2 minutes. Stir broth and cornstarch in a small bowl until the cornstarch dissolves. Add to the pan. Bring to a boil, stirring constantly. Reduce heat to a simmer and cook, stirring, until the sauce is thickened, 1 to 2 minutes. When the duck has finished resting, pour any accumulated juices into the sauce and stir to combine.
  4. Thinly slice the duck; serve topped with the pomegranate sauce. Garnish with parsley, if desired.

TIPS & NOTES



  • Note: Boneless duck breast halves range widely in weight, from about 1/2 to 1 pound, depending on the breed. They can be found in most supermarkets in the poultry or specialty-meat sections.
  • Tips for Two: Leftover canned broth keeps for up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broths in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them drying out.

NUTRITION



Per serving: 272 calories; 10 g fat ( 2 g sat , 5 g mono ); 88 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 23 g protein; 0 g fiber; 368 mg sodium; 552 mg potassium.

Nutrition Bonus: Iron (30% daily value), Potassium (16% dv), Vitamin C (15% dv).

Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 fruit, 3 lean meat



2 servings
Active Time: 
Total Time: 

-This article was adapted from http://www.eatingwell.com/

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