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Marinated Duck Breasts with Shallot and Beet Relish Recipe

Marinated Duck Breasts with Shallot and Beet Relish Recipe

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Marinated Duck Breasts with Shallot and Beet Relish

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Ingredients

Count

Nutrition

342

Calories

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Ingredients:

Serving

1/2 tsp grated orange rind
3 tbsp fresh orange juice
1 tbsp low-sodium soy sauce
2 tsp honey
1 tsp ground coriander
1 tbsp minced peeled fresh ginger
4 rosemary sprigs
1 garlic clove, minced
4 (6-oz) boneless duck breast halves, thawed and skinned
14 oz baby beets
cooking spray
1 lb small shallots, peeled and quartered (about 15)
2 cups chopped oso or other sweet onion
1/4 cup dry red wine
1 cup fat-free , less-sodium chicken broth
2 tbsp chopped fresh parsley
1/2 tsp salt, divided
1/2 tsp black pepper, divided
garnish
rosemary sprigs (optional)

Directions:

To prepare duck, combine the first 9 ingredients in a zip-top plastic bag. Seal and chill 2 hours; turn bag occasionally. Remove duck breast halves from bag. Reserve marinade; discard rosemary.
To prepare relish, leave root and 1-inch stem on beets; scrub with a brush. Place in a medium saucepan; cover with water. Bring to a boil; cover, reduce heat, and simmer 30 minutes or until tender. Drain and rinse with cold water. Drain and cool. Trim off beet roots; rub off skins. Coarsely chop beets.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add shallots; sauté 2 minutes. Add onion; sauté 5 minutes. Stir in reserved marinade and wine; cook 1 minute or until liquid almost evaporates. Add broth; cook 6 minutes or until liquid almost evaporates. Remove from heat. Stir in beets, parsley, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
Sprinkle duck with 1/4 teaspoon salt and 1/4 teaspoon pepper. Heat a large nonstick grill pan coated with cooking spray over medium-high heat. Add duck; cook 4 minutes on each side or until done. Serve with relish; garnish with rosemary sprigs, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	341.62 Kcal (1430 kJ)
Calories from fat	8.36 Kcal
		% Daily Value*
Total Fat	0.93g	1%
Cholesterol	40.52mg	14%
Sodium	666.85mg	28%
Potassium	913.4mg	19%
Total Carbs	58.02g	19%
Sugars	21.35g	85%
Dietary Fiber	6.67g	27%
Protein	19.84g	40%
Vitamin C	25.3mg	42%
Iron	4.8mg	27%
Calcium	116.4mg	12%

Amount Per 100 g
Calories	74.39 Kcal (311 kJ)
Calories from fat	1.82 Kcal
		% Daily Value*
Total Fat	0.2g	1%
Cholesterol	8.82mg	14%
Sodium	145.22mg	28%
Potassium	198.91mg	19%
Total Carbs	12.63g	19%
Sugars	4.65g	85%
Dietary Fiber	1.45g	27%
Protein	4.32g	40%
Vitamin C	5.5mg	42%
Iron	1mg	27%
Calcium	25.3mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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