Orange / Gingered Duck Pieces

Gluten Free
Very Healthy
Health score
100%
Orange / Gingered Duck Pieces
110 min.
4
3468kcal

Suggestions

Looking for a delicious and healthy meal that's both gluten-free and packed with nutrients? Look no further than this Orange/Gingered Duck Pieces recipe! With a perfect health score of 100, this dish is a fantastic option for anyone looking to enjoy a hearty lunch or dinner without compromising on their dietary needs.

This main course is not only very healthy but also incredibly flavorful, thanks to the delightful combination of orange, ginger, and a variety of fresh herbs. The duck pieces are first marinated in a zesty paste made from orange zest, balsamic vinegar, grated ginger, and other spices, ensuring that each bite is packed with flavor. The duck is then pan-fried until browned and combined with a medley of vegetables, including carrots, celery, sweet onion, and sweet potatoes, creating a symphony of textures and tastes.

The dish is completed with a rich, savory sauce made from red wine, buttermilk, and reserved orange juice, which perfectly complements the tender duck and vegetables. For an added touch of elegance, garnish with fresh sage strips, and serve alongside buttermilk biscuits to create a truly memorable dining experience.

With a total cook time of 110 minutes and enough servings for four people, this Orange/Gingered Duck Pieces recipe is the perfect choice for a satisfying and nutritious meal that won't leave you feeling weighed down. So why not give it a try and discover the delicious possibilities that a well-crafted, healthy recipe can offer?

Ingredients

  • tablespoon balsamic vinegar 
  •  bay leaves 
  • cup buttermilk 
  • medium carrots cut in 3 inch angled pieces
  • rib celery stalks cut in 3 inch lengths
  • servings coarse salt 
  • teaspoon cornstarch 
  •  duck fat removed
  • tablespoons ginger fresh grated
  •  sage fresh for garnish
  •  sage fresh
  • servings salt and pepper fresh
  •  mushrooms quartered
  • tablespoons olive oil 
  • servings orange juice 
  • large orange zest 
  • servings bell pepper freshly grated
  • 0.5 cup red wine 
  • large onion sweet quartered
  • medium sweet potatoes and into cut in 1 inch cubes
  • tablespoons water cold
  •  allspice whole

Equipment

  • frying pan
  • mortar and pestle

Directions

  1. Remove skin and all visible fat from duck legs and thighs; cut thighs off legs to make 8 pieces.
  2. Place sage, orange zest, balsamic vinegar, grated ginger, allspice, coarse salt and pepper in mortar and grind with pestle to form a paste, add a little olive oil only if necessary.Rub paste all over duck pieces; place in a zip lock bag, push air out and seal, refrigerate for 3 or 4 hours.
  3. Heat oil in a large nonstick frypan, brown duck pieces on all sides, about 8 minutes.Reserve any moisture and spices left in zip lock bag.
  4. Remove duck to platter and keep warm.
  5. Add to frypan, bay leaves, mushrooms, carrots, celery, sweet onion and sweet potatoes; saute until the veggies start to caramelize, 15 to 20 minutes on medium heat.
  6. Add red wine to veggies and deglaze pan, add reserved orange juice; stir; slowly add buttermilk while stiring.
  7. Add reserved juices and spices left in zip lock bag to pan and return duck pieces to pan with any accumulated juices.Spoon veggies and juices over duck pieces, bring to boil, reduce heat and simmer covered for 45 minutes, remove cover, increase heat to medium high and reduce liquid until it starts to thicken slightly; about 15 minutes.Adjust seasoning, add salt and pepper to taste.(If you wish you may add a slurry of 1 teaspoon cornstarch and 2 tablespoons cold water; add to pan and bring to boil to thicken).
  8. Remove duck pieces to platter; surround with veggies and drizzle with gravy.
  9. Roll sage leaves and cut into strips, sprinkle over platter to garnish.Very good served over Buttermilk biscuits.

Nutrition Facts

Calories3468kcal
Protein11.12%
Fat81.51%
Carbs7.37%

Properties

Glycemic Index
94.71
Glycemic Load
24.31
Inflammation Score
-10
Nutrition Score
71.689130202584%

Flavonoids

Cyanidin
0.06mg
Petunidin
0.59mg
Delphinidin
0.6mg
Malvidin
4.15mg
Peonidin
0.38mg
Catechin
2.14mg
Epigallocatechin
0.02mg
Epicatechin
1.14mg
Epigallocatechin 3-gallate
0.07mg
Eriodictyol
0.29mg
Hesperetin
20.5mg
Naringenin
4.17mg
Apigenin
0.08mg
Luteolin
0.56mg
Isorhamnetin
0.01mg
Kaempferol
1.11mg
Myricetin
1.21mg
Quercetin
13.03mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:3468.32kcal
173.42%
Fat:310.48g
477.66%
Saturated Fat:103.26g
645.36%
Carbohydrates:63.16g
21.05%
Net Carbohydrates:55.13g
20.05%
Sugar:32.69g
36.32%
Cholesterol:587.24mg
195.75%
Sodium:1042.27mg
45.32%
Alcohol:3.18g
100%
Alcohol %:0.29%
100%
Protein:95.35g
190.7%
Vitamin A:27750.31IU
555.01%
Vitamin C:216.06mg
261.89%
Vitamin B3:33.58mg
167.91%
Selenium:100.36µg
143.37%
Phosphorus:1280.98mg
128.1%
Vitamin B1:1.9mg
126.82%
Copper:2.45mg
122.37%
Vitamin B2:2.03mg
119.38%
Iron:20.47mg
113.72%
Vitamin B6:2.22mg
111.04%
Vitamin B5:9.5mg
95.02%
Potassium:2945.69mg
84.16%
Zinc:11.63mg
77.56%
Folate:233.5µg
58.38%
Vitamin K:58.9µg
56.1%
Vitamin E:8.29mg
55.23%
Magnesium:199.44mg
49.86%
Vitamin D:6.17µg
41.12%
Manganese:0.75mg
37.25%
Vitamin B12:2.19µg
36.57%
Fiber:8.03g
32.12%
Calcium:254.76mg
25.48%
Source:Food.com