Pan-Seared Duck Breast with Blueberry Sauce

Gluten Free
Very Healthy
Health score
80%
Pan-Seared Duck Breast with Blueberry Sauce
90 min.
4
990kcal

Suggestions


Indulge in a culinary delight with our Pan-Seared Duck Breast with Blueberry Sauce, a dish that perfectly marries rich flavors and vibrant colors. This recipe is not only gluten-free but also boasts a health score of 80, making it a guilt-free choice for your lunch or dinner table. Imagine succulent duck breast, seared to perfection, paired with a luscious blueberry sauce that adds a sweet and tangy twist to each bite.

The dish is complemented by a medley of sautéed bok choy, shallots, and shiitake mushrooms, creating a beautiful balance of textures and flavors. The addition of crispy pancetta brings a savory crunch that elevates the entire meal. And let’s not forget the oven-roasted potatoes, seasoned with a fragrant blend of herbs, which serve as the perfect sidekick to this gourmet experience.

Whether you’re hosting a dinner party or simply treating yourself to a special meal, this recipe is sure to impress. With a preparation time of just 90 minutes, you can create a restaurant-quality dish right in your own kitchen. So gather your ingredients and get ready to savor the delightful combination of duck and blueberries that will leave your taste buds dancing!

Ingredients

  • tablespoons aged balsamic vinegar 
  • 0.5 cup apple juice 
  • pints blueberries fresh
  • pounds bok choy sliced
  • tablespoon butter 
  • tablespoon rosemary dried crushed
  • 32 ounce duck breast halves boneless
  • teaspoon fresh-ground pepper black
  •  jalapeno finely chopped
  • tablespoons olive oil 
  • slices pancetta cut into thin strips
  •  potatoes cubed
  • teaspoons salt 
  •  shallots thinly sliced
  • 0.5 cup mushroom caps sliced
  • 1.5 tablespoons thyme leaves dried
  • tablespoons vegetable oil 
  • 0.5 cup water 
  • 0.5 cup sugar white

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • ladle
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 375 degrees F (190 degrees C). In a small bowl mix together the salt, ground black pepper, thyme, and rosemary; set aside. This will be your spice blend for seasoning the roasted potatoes and the duck breasts.
  2. Place cubed potatoes into a 9x13 inch baking dish.
  3. Drizzle with olive oil and sprinkle 2 tablespoons of your spice blend over the top of the potatoes. Toss the potatoes in the pan until they are evenly coated with oil and seasonings.
  4. Spread into a single layer across the bottom of the baking dish and bake for 35 to 40 minutes in the preheated oven.
  5. While the potatoes are roasting, stir together the blueberries, water, apple juice, sugar, and jalapeno in a small saucepan. Bring to a boil over medium-high heat, then reduce heat to low, and simmer until the mixture has reduced to the consistency of syrup, about 10 minutes.
  6. Cook the pancetta in a large skillet over medium heat until crispy.
  7. Remove the pancetta to drain on a paper towel, leaving the drippings in the skillet.
  8. Add the shallots and the mushrooms to the hot skillet; stir and cook them until soft and just beginning to brown.
  9. Remove the shallots and mushrooms and set aside. Increase heat to medium-high and place the bok choy in the hot skillet. Stir and cook the bok choy until the leaves are wilted and the white stalk pieces are tender, about 5 minutes. Return the shallots, mushrooms, and pancetta to the skillet, turn off the heat and set aside.
  10. Rinse the duck breast halves and pat dry. Rub the remaining spice blend onto both sides of the duck breasts. Preheat a large skillet over medium-high heat, when the pan is hot put in the vegetable oil and butter. Immediately place the duck breasts in the pan, skin and fat side down. Do not move the duck breasts until the skin is deep brown, about 5 minutes. Turn the breasts and cook until the internal temperature of the thickest part is 160 degrees F (71 degrees C) for well done.
  11. Remove the duck from the pan and place on a plate, covered with foil to rest for 5 minutes. While the duck is resting, place the skillet with the bok choy mixture onto a burner over medium heat to warm through.
  12. Slice each duck breast diagonally into 1/2 inch strips. Divide the bok choy mixture among four plates and drizzle each serving with 1/2 tablespoon of aged balsamic vinegar. Arrange the sliced duck breasts on top of the bok choy mixture; ladle on blueberry sauce.
  13. Serve with oven-roasted potatoes on the side.

Nutrition Facts

Calories990kcal
Protein22.63%
Fat31.76%
Carbs45.61%

Properties

Glycemic Index
143.9
Glycemic Load
60.45
Inflammation Score
-10
Nutrition Score
63.793912358906%

Flavonoids

Cyanidin
20.02mg
Petunidin
74.6mg
Delphinidin
83.82mg
Malvidin
159.91mg
Peonidin
48mg
Catechin
12.9mg
Epigallocatechin
1.56mg
Epicatechin
2.93mg
Apigenin
0.62mg
Luteolin
1.92mg
Kaempferol
15.45mg
Myricetin
3.15mg
Quercetin
24.67mg
Gallocatechin
0.28mg

Nutrients percent of daily need

Calories:989.85kcal
49.49%
Fat:35.93g
55.28%
Saturated Fat:8.88g
55.53%
Carbohydrates:116.09g
38.7%
Net Carbohydrates:100.68g
36.61%
Sugar:60.8g
67.56%
Cholesterol:189.09mg
63.03%
Sodium:1559.34mg
67.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:57.61g
115.22%
Vitamin B12:29.54µg
492.37%
Vitamin C:192.97mg
233.9%
Vitamin A:10659.45IU
213.19%
Vitamin K:173.74µg
165.46%
Vitamin B6:2.83mg
141.59%
Manganese:1.82mg
90.81%
Vitamin B1:1.32mg
88.27%
Iron:15.79mg
87.74%
Selenium:51.82µg
74.03%
Phosphorus:734.18mg
73.42%
Potassium:2568.2mg
73.38%
Vitamin B3:13.8mg
69%
Vitamin B2:1.11mg
65.33%
Fiber:15.41g
61.62%
Copper:1.21mg
60.46%
Folate:231.84µg
57.96%
Magnesium:180.54mg
45.14%
Vitamin B5:3.58mg
35.76%
Calcium:326.77mg
32.68%
Vitamin E:3.92mg
26.11%
Zinc:3.68mg
24.52%
Vitamin D:0.16µg
1.03%
Source:Allrecipes