Duck Breasts with Broccoli

Duck Breasts with Broccoli

Health Rating
Prep Cook Ready in Servings
15 min 30 min 45 min 4
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Ingredients


1/4 tsp Black pepper
1 head Broccoli
4 breast Duck breast
1 clove(s) Garlic (roughly chopped)
1 tbsp Olive oil
1/2 pepper(s) Red chili pepper (also chile or chilli)) (seeds removed, thickly sliced)
3/4 cup White wine
1/4 tsp Worcestershire sauce

Instructions


Preheat the oven to 240C.

Prepare the broccoli by peeling the central stalk and dividing the whole into florets – make sure you keep the stalks attached and keep them long.

Bring a pan of salted water to the boil, add the broccoli and blanch for a couple of minutes. Drain and set aside to cool.

Cut the duck breasts into three, and score the skin with a sharp knife. Season with salt and pepper.

Preheat a large frying pan, add ½ tablespoon of oil and sear the duck breasts skin-side down over medium-high heat. When the skin is brown, turn and sear the other side. Reserve the pan juices.

Place the duck in a small roasting pan and roast for 7 minutes if you like your duck rare, or 10 minutes for well done. Remove from the oven and set aside to rest in a warm place.

Heat 1 tablespoon of oil in another frying pan over a medium heat. Add the garlic and chilli and cook for a minute until the garlic is just coloured. Toss the broccoli florets in the pan and season with salt and pepper. Remove from the heat and keep warm.

To make a sauce for the duck, warm the reserved duck juices over medium heat. Add the white wine and simmer until reduced.

Add a little olive oil – this will make the sauce separate slightly – then add a dash of Worcestershire sauce and let it warm through gently.

Serve the duck with the broccoli and drizzle with the sauce.



Nutrition Facts

Per Portion

Calories 195
Calories from fat 65
Calories from saturated fat 14.4
Total Fat 7.2 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 3.5 g
Cholesterol 64 mg
Sodium 75 mg
Potassium 481 mg
Total Carbohydrate 5.6 g
Dietary Fiber 1.6 g
Sugars 1.8 g
Protein 18.5 g

Dietary servings

Per Portion


Meat 0.9
Vegetables 0.7

Energy sources


Pygal 17% 418.459847856 101.486988712 11% 453.688017072 155.881960737 33% 401.145786155 236.175264157 38% 311.013888087 137.541324448 17% 11% 33% 38% Alcohol Carbohydrates Fat Protein
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada