Duck Breast with Apple-Pomegranate Sauce

Gluten Free
Very Healthy
Health score
75%
Duck Breast with Apple-Pomegranate Sauce
61 min.
2
1148kcal

Suggestions

Ingredients

  •  carrots julienned peeled
  • teaspoon curry powder 
  • small daikon julienned
  •  duck breasts 
  • tablespoons goat cheese 
  • tablespoon grapeseed oil 
  • servings grapeseed oil 
  • pinch ground cinnamon 
  • pinch ground ginger 
  • tablespoon honey 
  • 0.3  onion diced finely
  •  pink lady apples diced firm cored crisp peeled finely (or other , apple)
  • 0.3 cup pomegranate juice 
  • servings salt 
  • servings salt and pepper black freshly ground
  • 0.3 pound snow peas julienned
  • pinch sugar 
  • large sweet potatoes 
  • teaspoon butter unsalted
  • tablespoons butter unsalted divided at room temperature

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • ziploc bags
  • pastry bag

Directions

  1. Watch how to make this recipe.
  2. Heat a medium saute pan over medium-high heat and add the oil.
  3. Cut a crosshatch pattern into the skin of the duck breasts. Be careful to not cut through to the flesh.
  4. Season the skin side with the curry and the flesh side with salt.
  5. Place in the pan, skin side down. Cook on the skin side to render of some of the fat and crisp up the skin, 5 to 7 minutes. Once the skin is crisp, flip the breasts, reduce the heat to medium, and cook on the flesh side for about 4 minutes for medium-rare. Once cooked, remove from the pan and allow the meat to rest for 5 minutes.
  6. Make the sauce in the same pan used for the duck. (Wipe out the pan if you have burned bits on the bottom, and add some butter.)
  7. Place the pan over medium-high heat and add 1 tablespoon butter. Deglaze the pan with the pomegranate juice. Allow the juice to simmer and reduce by half. Turn off the heat and stir in the remaining 2 tablespoons butter. Taste and season with a pinch of sugar if the sauce tastes too tart.
  8. When plating, slice the duck breast thinly and spoon the warm sauce over the duck.
  9. Serve with Mashed Sweet Potatoes with Goat Cheese and
  10. Sauteed Julienned Vegetables.
  11. Peel and slice the sweet potatoes into 1/2-inch pieces.
  12. Place the potatoes in a large saucepan, fill with water to cover the potatoes, and add some salt. Bring the water to a boil over medium-high heat. Cook the potatoes until fork tender, about 13 minutes. Stick a fork in a potato piece and if it goes in easily, it's done.
  13. Drain the potatoes well.
  14. Transfer them to a food processor and blend until smooth.
  15. Add the goat cheese, honey, ginger, cinnamon, butter, and 1/2 teaspoon salt. Blend again until everything is well combined.
  16. Transfer to a bowl and let cool for 1 minute.
  17. Spoon the potatoes into a zip-top plastic bag or a pastry bag with a tip for piping, or spoon directly onto plates. If piping, cut a hole in the tip and pipe onto the plate.
  18. Heat a saute pan over medium heat and add some oil.
  19. Saute the julienned vegetables and season with salt and pepper. Cook until the vegetables are just softened, 3 to 5 minutes. Taste a bite and cook for another minute if the vegetables are still hard.

Nutrition Facts

Calories1148kcal
Protein19.48%
Fat41.56%
Carbs38.96%

Properties

Glycemic Index
234.1
Glycemic Load
45.54
Inflammation Score
-10
Nutrition Score
62.104782799016%

Flavonoids

Cyanidin
2.18mg
Delphinidin
0.25mg
Pelargonidin
0.03mg
Peonidin
0.02mg
Catechin
1.18mg
Epigallocatechin
0.24mg
Epicatechin
6.85mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.17mg
Apigenin
0.04mg
Luteolin
0.25mg
Isorhamnetin
0.69mg
Kaempferol
0.97mg
Myricetin
0.13mg
Quercetin
6.95mg

Nutrients percent of daily need

Calories:1148.27kcal
57.41%
Fat:53.74g
82.67%
Saturated Fat:19.3g
120.63%
Carbohydrates:113.34g
37.78%
Net Carbohydrates:94.36g
34.31%
Sugar:46.86g
52.06%
Cholesterol:230.99mg
77%
Sodium:648.83mg
28.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:56.66g
113.33%
Vitamin A:59954.59IU
1199.09%
Vitamin B12:29.45µg
490.78%
Vitamin C:102.38mg
124.09%
Vitamin B6:2.44mg
121.81%
Vitamin B1:1.37mg
91.23%
Iron:15.1mg
83.9%
Copper:1.62mg
80.75%
Potassium:2661.06mg
76.03%
Fiber:18.98g
75.92%
Phosphorus:733.63mg
73.36%
Selenium:49.99µg
71.42%
Manganese:1.38mg
68.82%
Vitamin B2:1.1mg
64.73%
Vitamin E:8.63mg
57.56%
Vitamin B5:5.64mg
56.45%
Vitamin B3:11.16mg
55.78%
Magnesium:196.7mg
49.18%
Folate:150.67µg
37.67%
Vitamin K:37.24µg
35.47%
Calcium:243.3mg
24.33%
Zinc:3.46mg
23.09%
Vitamin D:0.41µg
2.72%