Duck Breasts with Broccoli Rabe

Gluten Free
Very Healthy
Health score
85%
Duck Breasts with Broccoli Rabe
45 min.
4
378kcal

Suggestions

Ingredients

  • pounds broccoli rabe 
  • 0.3 cup cooking sherry dry such as amontillado
  • 24 ounce duck breasts boneless
  • medium garlic cloves minced
  • tablespoons olive oil 
  • 0.5  bell pepper red thinly sliced
  • medium onion red thinly sliced
  • servings salt and pepper freshly ground
  • tablespoon soya sauce 
  • tablespoon butter unsalted

Equipment

  • frying pan
  • colander

Directions

  1. Rub the duck breasts all over with the soy sauce and 1 tablespoon of the sherry.
  2. Let marinate at room temperature for up to 1 hour.
  3. Cook the broccoli rabe in boiling salted water until bright green, about 2 minutes.
  4. Drain in a colander.
  5. Let cool, chop coarsely, and set aside.
  6. Season the duck breasts on both sides with salt and pepper.
  7. Heat a large nonreactive skillet over high heat.
  8. Add 1 teaspoon of the olive oil and when it is almost smoking, add the duck breasts, skin side down. Reduce the heat to moderate and cook until the skin is brown and crisp, about 4 minutes. Turn the breasts and cook the other side until browned, about 3 minutes for medium-rare.
  9. Transfer the duck to a plate and pour the fat from the skillet.
  10. Heat the remaining 2 tablespoons olive oil in the skillet.
  11. Add the onion and bell pepper and cook over moderate heat, stirring, until softened, about 5 minutes. Stir in the garlic and anchovy paste and cook for 1 minute. Stir in the broccoli rabe, season with salt and pepper.
  12. Add the remaining 3 tablespoons sherry and simmer over moderately high heat for 2 minutes. Stir in the butter; season with salt and pepper.
  13. Return the duck breasts, skin side up, to the skillet to reheat briefly.
  14. Transfer the broccoli rabe to plates, arrange the duck breasts alongside and serve at once.
  15. Serve With: Roasted potatoes.
  16. Wine Recommendation: The intensity of duck, garlic, onion, and sherry add up to a strong sweet savoriness. A Rhne, such as the 1993 Domaine Raspail Gigondas or the 1992 Guigal Ctes du Rhne, can provide a contrasting fruity note.

Nutrition Facts

Calories378kcal
Protein44.47%
Fat43.79%
Carbs11.74%

Properties

Glycemic Index
37.75
Glycemic Load
1.09
Inflammation Score
-10
Nutrition Score
49.059999697882%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.1mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.03mg
Quercetin
10.75mg

Nutrients percent of daily need

Calories:378.19kcal
18.91%
Fat:18.35g
28.23%
Saturated Fat:5.19g
32.41%
Carbohydrates:11.07g
3.69%
Net Carbohydrates:4.1g
1.49%
Sugar:2.89g
3.21%
Cholesterol:138.5mg
46.17%
Sodium:620.18mg
26.96%
Alcohol:1.54g
100%
Alcohol %:0.42%
100%
Protein:41.93g
83.85%
Vitamin K:513.41µg
488.96%
Vitamin B12:22.12µg
368.64%
Vitamin A:6590.63IU
131.81%
Vitamin C:77.9mg
94.43%
Vitamin B6:1.52mg
75.99%
Vitamin B1:1.08mg
71.67%
Iron:12.84mg
71.36%
Folate:211.62µg
52.91%
Selenium:36.74µg
52.48%
Manganese:1.01mg
50.69%
Phosphorus:505.47mg
50.55%
Vitamin B2:0.83mg
49.11%
Vitamin B3:8.93mg
44.67%
Vitamin E:5.01mg
33.37%
Copper:0.63mg
31.53%
Potassium:999.07mg
28.54%
Fiber:6.97g
27.88%
Calcium:263.4mg
26.34%
Magnesium:95.6mg
23.9%
Vitamin B5:2.21mg
22.08%
Zinc:3.08mg
20.53%
Source:My Recipes