Roasted duck breast with plum sauce

Gluten Free
Popular
Health score
28%
Roasted duck breast with plum sauce
35 min.
2
639kcal

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Ingredients

  •  duck breasts 
  •  thyme sprig 
  •  star anise 
  • 25 butter 
  •  shallots finely chopped
  • tbsp olive oil 
  • 250 plums dark red halved cut into small wedges
  • 50 little demerara sugar 
  • 50 ml red wine 
  • 300 ml beef stock 

Equipment

  • frying pan
  • oven
  • knife
  • cutting board

Directions

  1. For the sauce, fry the shallot in the oil for 5 mins or until softened but not coloured.
  2. Add the plums and sugar, stirring for a few mins until the sugar has dissolved.
  3. Add the red wine and stock, then simmer for about 15 mins, stirring occasionally, until softened and slightly thickened. Keep warm or leave at room temperature for up to a day before reheating to serve.
  4. Meanwhile, heat the oven to 180C/ 160C fan/gas
  5. Score the skin of the duck breasts with a sharp knife and season well with salt and pepper.
  6. Heat a non-stick frying pan and place the duck breasts in, skin-side down. Fry for 6-7 mins, then turn and add the thyme, star anise and butter. Allow this to melt, basting the duck with the juices, then transfer everything to a small roasting tin and finish in the oven for 5-6 mins for pink or 10-12 mins for well done.
  7. When the duck is ready, baste again with the juices, then rest for 5 mins while you finish everything else.
  8. To serve, thinly slice each duck breast on a chopping board. Arrange on each plate along with a spoon of the Creamed potatoes, some of the plum sauce and the Buttered spinach.

Nutrition Facts

Calories639kcal
Protein31.71%
Fat39.81%
Carbs28.48%

Properties

Glycemic Index
91.83
Glycemic Load
5.48
Inflammation Score
-8
Nutrition Score
32.9973913483%

Flavonoids

Cyanidin
7.09mg
Petunidin
0.5mg
Delphinidin
0.51mg
Malvidin
3.51mg
Peonidin
0.7mg
Catechin
5.42mg
Epigallocatechin
0.32mg
Epicatechin
4.96mg
Epicatechin 3-gallate
0.95mg
Epigallocatechin 3-gallate
0.5mg
Hesperetin
0.16mg
Naringenin
0.45mg
Apigenin
0.05mg
Luteolin
0.24mg
Isorhamnetin
0.01mg
Kaempferol
0.02mg
Myricetin
0.11mg
Quercetin
1.39mg
Gallocatechin
0.13mg

Nutrients percent of daily need

Calories:639.26kcal
31.96%
Fat:27.44g
42.22%
Saturated Fat:10.41g
65.07%
Carbohydrates:44.17g
14.72%
Net Carbohydrates:41.87g
15.23%
Sugar:39.17g
43.52%
Cholesterol:200.9mg
66.96%
Sodium:514.01mg
22.35%
Alcohol:2.69g
100%
Alcohol %:0.58%
100%
Protein:49.17g
98.35%
Vitamin B12:29.4µg
490.02%
Vitamin B6:1.54mg
76.94%
Selenium:47.38µg
67.68%
Vitamin B1:1mg
66.7%
Iron:11.47mg
63.7%
Vitamin B2:0.87mg
51.02%
Phosphorus:506.84mg
50.68%
Vitamin B3:9.64mg
48.22%
Copper:0.85mg
42.43%
Vitamin C:27.79mg
33.69%
Potassium:1177.96mg
33.66%
Vitamin B5:2.04mg
20.4%
Magnesium:77.19mg
19.3%
Vitamin A:889.72IU
17.79%
Zinc:2.11mg
14.04%
Vitamin K:13.44µg
12.8%
Vitamin E:1.64mg
10.95%
Fiber:2.29g
9.17%
Manganese:0.17mg
8.33%
Folate:28.01µg
7%
Calcium:44.43mg
4.44%