Seared Duck Breast With Bulgur Salad and Orange Dressing |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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We wanted to do duck as healthfully as possible so someone could enjoy this dish as much as a typical roast duck without so many calories from fat. Ingredients:
1 cup homemade or canned vegetable broth |
1/2 cup uncooked bulgur or cracked wheat |
2 cups (1/2-inch) cubed peeled sweet potato |
cooking spray |
1/4 cup dried cranberries |
1 cup boiling water |
1 cup coarsely chopped gourmet salad greens |
1/2 teaspoon salt, divided |
1/2 teaspoon pepper, divided |
1/4 cup thawed frozen orange juice concentrate, undiluted |
2 teaspoons olive oil |
1 teaspoon chopped shallots |
1 teaspoon water |
4 (8-ounce) duck breast halves |
Directions:
1. Preheat oven to 400°.
2. Bring broth to a boil, and add bulgur. Cover and let stand 30 minutes. Fluff with a fork; set aside.
3. Place sweet potato on a baking sheet coated with cooking spray. Bake at 400° for 15 minutes or until tender, stirring occasionally. Combine cranberries and boiling water in a bowl; cover and let stand 15 minutes. Drain well.
4. Combine bulgur, sweet potato, cranberries, and salad greens in a bowl; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper, tossing well. Cover sweet potato mixture, and chill.
5. Combine juice concentrate, oil, shallots, and water in a blender; process until smooth. Set aside.
6. Wrap handle of a large nonstick skillet with foil, and place skillet (coated with cooking spray) over medium-high heat until hot. Sprinkle duck with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place duck, skin side down, in skillet; reduce heat to medium, and sauté 20 minutes or until skin is browned (pour off fat frequently). Place skillet in oven, and bake duck at 400° for 10 minutes or until desired degree of doneness. Remove and discard skin from duck, and slice duck into 1/4-inch-wide strips.
7. Arrange bulgur salad and duck on each of 4 serving plates; drizzle with orange dressing.
8. Note: Substitute pork tenderlion or chicken breasts for the duck, if desired.
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