Orange-Tarragon Duck Breast with Green Salad and Asparagus-Almond Rice

Gluten Free
Very Healthy
Health score
100%
Orange-Tarragon Duck Breast with Green Salad and Asparagus-Almond Rice
45 min.
2
1466kcal

Suggestions

Ingredients

  • small bunch asparagus 
  • tablespoons butter divided
  • small can mandarin orange segents 
  • cups chicken stock see 
  • teaspoon dijon mustard 
  • large duck breasts 
  •  endive thinly sliced
  • sprigs tarragon fresh finely chopped
  •  frisée coarsely chopped
  • 0.3 cup olive oil extra-virgin
  • 0.3 cup orange marmalade 
  • cup rice 
  • servings salt and pepper 
  •  shallots 
  • tablespoons slivered almonds 
  • bunch watercress stemmed trimmed
  • tablespoons citrus champagne vinegar divided

Equipment

  • bowl
  • frying pan
  • whisk
  • pot

Directions

  1. Rub a skillet with 1 tablespoon butter. Lightly score duck breaks through skin, but not the flesh, in a cross-hatch pattern. Season duck breasts with salt and pepper and place in cold pan skin side down and turn heat on to medium-medium high. Cook until crispy, 15 minutes, turn.
  2. Drain off some of the fat and discard.
  3. Mix marmalade with 2 tablespoons white wine vinegar and tarragon, salt and pepper, reserve. Once you flip the duck, pour the marmalade sauce over top and reduce heat. Loosely cover pan and let the duck hang out a couple of minutes more.
  4. While duck cooks, melt 1 tablespoon butter in a medium pot and toast nuts 2 minutes, add rice and toast 1 minute more.
  5. Add stock and bring to a boil. Cover and cook over low heat 15 minutes. Trim off the top 4 inches of asparagus and thinly slice on the bias.
  6. Add to rice and cook rice 2 to 3 minutes more for a total of 17 to 18 minutes.
  7. While rice cooks, combine endive, cress and frisee in a salad bowl.
  8. Combine shallots and Dijon with 2 tablespoons vinegar, salt and pepper.
  9. Whisk in 1/4 to 1/3 cup extra-virgin olive oil and pour over salad.
  10. Garnish with oranges.
  11. Serve duck breast on salad with asparagus-almond rice alongside.

Nutrition Facts

Calories1466kcal
Protein19.32%
Fat38.42%
Carbs42.26%

Properties

Glycemic Index
181.09
Glycemic Load
47.89
Inflammation Score
-10
Nutrition Score
81.463913627293%

Flavonoids

Cyanidin
0.25mg
Catechin
0.13mg
Epigallocatechin
0.26mg
Epicatechin
0.06mg
Eriodictyol
0.03mg
Naringenin
0.04mg
Apigenin
0.9mg
Luteolin
2.39mg
Isorhamnetin
13.09mg
Kaempferol
31.54mg
Myricetin
0.03mg
Quercetin
42.57mg

Nutrients percent of daily need

Calories:1466.3kcal
73.32%
Fat:63.74g
98.06%
Saturated Fat:19.15g
119.67%
Carbohydrates:157.74g
52.58%
Net Carbohydrates:136.33g
49.57%
Sugar:53.25g
59.17%
Cholesterol:226.37mg
75.46%
Sodium:986.05mg
42.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:72.1g
144.19%
Vitamin K:999.32µg
951.74%
Vitamin B12:29.42µg
490.26%
Vitamin A:15924.49IU
318.49%
Manganese:3.44mg
172.06%
Folate:626.33µg
156.58%
Vitamin C:122.14mg
148.05%
Iron:21.7mg
120.55%
Vitamin B1:1.79mg
119.31%
Vitamin B6:2.26mg
112.89%
Copper:2.25mg
112.36%
Selenium:73.14µg
104.48%
Vitamin B2:1.77mg
104.24%
Phosphorus:926.23mg
92.62%
Vitamin E:13.55mg
90.35%
Vitamin B3:18mg
89.98%
Potassium:3086.61mg
88.19%
Fiber:21.41g
85.62%
Vitamin B5:6.86mg
68.58%
Magnesium:245.31mg
61.33%
Zinc:7.65mg
51%
Calcium:459.98mg
46%