Curried Duck with Cranberry Couscous

Dairy Free
Health score
52%
Curried Duck with Cranberry Couscous
45 min.
4
485kcal

Suggestions

Ingredients

  • cup couscous uncooked
  • ounce cranberries package) dried
  • tablespoon curry powder 
  • 28 ounce duck breasts whole boneless thawed
  • 15.8 ounce less-sodium chicken broth fat-free canned
  • 0.3 cup cilantro leaves fresh chopped
  • 0.3 teaspoon ground pepper red
  • 0.3 cup cranberry chutney (such as Crosse and Blackwell)
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • sauce pan
  • grill

Directions

  1. Prepare grill; set to medium heat.
  2. Combine curry, salt, and pepper in a small bowl. Reserve 1 tablespoon curry powder mixture for cranberry mixture. Rub meat side of breast with remaining curry powder mixture.
  3. Place duck on grill rack, skin sides up. Cook 8 minutes on each side or until desired degree of doneness; remove from heat, and let stand 5 minutes.
  4. Bring cranberries and broth to a boil in a medium saucepan; gradually stir in reserved curry powder mixture and couscous.
  5. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Spoon couscous mixture onto plates.
  6. Carefully remove skin from all breasts; cut each breast in half. Then cut each breast half into 1/2-inch-thick slices and arrange them on top of couscous mixture.
  7. Serve with chutney; sprinkle with cilantro.

Nutrition Facts

Calories485kcal
Protein38.09%
Fat17.76%
Carbs44.15%

Properties

Glycemic Index
44.75
Glycemic Load
20.63
Inflammation Score
-4
Nutrition Score
28.959130795106%

Flavonoids

Cyanidin
3.03mg
Delphinidin
0.5mg
Malvidin
0.03mg
Pelargonidin
0.02mg
Peonidin
3.07mg
Catechin
0.02mg
Epigallocatechin
0.05mg
Epicatechin
0.27mg
Epigallocatechin 3-gallate
0.06mg
Kaempferol
0.01mg
Myricetin
0.92mg
Quercetin
2.41mg

Nutrients percent of daily need

Calories:485.04kcal
24.25%
Fat:9.47g
14.57%
Saturated Fat:2.69g
16.8%
Carbohydrates:52.98g
17.66%
Net Carbohydrates:48.91g
17.78%
Sugar:15.93g
17.7%
Cholesterol:152.8mg
50.93%
Sodium:867.14mg
37.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.71g
91.41%
Vitamin B12:26.02µg
433.69%
Vitamin B6:1.29mg
64.37%
Selenium:42.56µg
60.79%
Vitamin B1:0.88mg
58.7%
Iron:10.12mg
56.25%
Phosphorus:463.38mg
46.34%
Vitamin B3:9.08mg
45.38%
Vitamin B2:0.67mg
39.22%
Copper:0.76mg
37.77%
Manganese:0.5mg
25.02%
Vitamin B5:2.33mg
23.29%
Potassium:683.47mg
19.53%
Magnesium:69.3mg
17.32%
Vitamin C:13.76mg
16.68%
Fiber:4.07g
16.3%
Zinc:1.87mg
12.45%
Vitamin K:6.63µg
6.31%
Folate:24.8µg
6.2%
Vitamin E:0.92mg
6.14%
Vitamin A:243.21IU
4.86%
Calcium:31.42mg
3.14%
Source:My Recipes