Duck Breasts with Broccoli

8 45 190
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
Duck Breasts with Broccoli
Health Highlights


1/4 tsp Black pepper
1 head Broccoli, raw
4 breast Duck breast
1 clove(s) Garlic (roughly chopped)
1 tbsp Olive Oil, Extra Virgin
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


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 190
Calories from fat 65
Calories from saturated fat 14.9
Total Fat 7.2 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.4 g
Cholesterol 64 mg
Sodium 78 mg
Potassium 470 mg
Total Carbohydrate 5.9 g
Dietary Fiber 1.6 g
Sugars 1.8 g
Protein 18.2 g

Dietary servings

Per Portion

Meat 0.9
Vegetables 0.7

Energy sources


Meal Type(s)