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AIP Pan-Seared Duck Breast Recipe with Orange Sauce

Louise Hendon | February 5
AIP Pan-Seared Duck Breast Recipe with Orange Sauce #aip https://healingautoimmune.com/aip-duck-breast-orange-recipe

Duck and orange have been living harmoniously since they first co-starred in the French dish, Duck a l’Orange. You’ll love how well the flavors dance together in this AIP-friendly duck presentation.

Types of Duck

The three most common types of duck used for cooking are the white Pekin, the Muscovy, and the Mallard.

Pekin duck is the most popular for meat. It features a mild flavor that works perfectly for roasting.

Muscovy ducks are often used in restaurants. Their meat is gamier than the Pekin and contains much less fat.

Mallards are much larger than Pekins. They have dark red meat that can be cooked like a steak.

If you purchased duck and aren’t sure what it is, chances are you’ve got a Pekin. They tend to be the most readily available.

Nutritional Value of Duck

The popularity of duck varies around the world, so you may not be familiar with the duck’s nutritional profile.

Like many foods, it has upsides and downsides in the health department. Most people should do just fine to eat duck every now and again, however.

On the plus side, duck is a good source of zinc, iron, selenium, B vitamins and protein. Selenium, a mineral that tends to be glossed over, supports healthy thyroid function.

One of the duck’s less redeeming qualities, however, is its high saturated fat content. If your diet is high in saturated fat, it can send your cholesterol soaring.

But, everything in moderation. You might choose to balance out the meal with some fresh steamed veggies or a light salad.

AIP Pan-Seared Duck Breast Recipe with Orange Sauce #aip https://healingautoimmune.com/aip-duck-breast-orange-recipe

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AIP Pan-Seared Duck Breast Recipe with Orange Sauce #aip https://healingautoimmune.com/aip-duck-breast-orange-recipe

AIP Pan-Seared Duck Breast Recipe with Orange Sauce


  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2 servings
  • Category: Dinner
  • Cuisine: Chinese

Ingredients

  • 2 duck breasts (770 g), skin on, de-boned
  • 1 Tablespoon salt
  • 2 teaspoons of olive oil (10 ml), divided to cook with
  • 2 slices of fresh navel orange
  • 1/2 medium onion (55 g), diced
  • Juice from 1 navel orange (100 g)
  • Zest from 1 navel orange (strips tied in a muslin parcel)
  • 1/2 Tablespoon of arrowroot flour (4 g), for thickening sauce
  • 1/2 cup of chicken broth (120 ml)
  • 2 Tablespoons of fresh parsley (2 g), finely chopped for garnish
  • Additional grated orange zest for garnish (optional)

Instructions

  1. Preheat the oven to 285°F / 140°C.
  2. Score the duck skin and season the breast on both sides with salt. Heat one teaspoon olive oil in a pan and sear the duck breasts skin-side down over high heat until the skin has caramelised and crisped. Remove and transfer to a greased roasting tray. Place in the oven skin-side up to cook a little further while you finish the rest of the dish.
  3. Using the same pan on the stove top, grill the two orange slices that will be used for garnish later. Remove from the pan and set aside.
  4. To make the sauce, add the second teaspoon olive oil to the same pan and caramelise the onions over moderate heat until golden. Add the orange juice to deglaze as well as the muslin parcel containing the strips of orange zest.  Cook for a minute or two, then remove from the heat and strain the sauce through a fine mesh sieve, discarding the onions – but not the muslin.
  5. Return the strained sauce to the heat and open the muslin parcel of zest strips and add into the sauce. Whisk the arrowroot into the chicken stock in a small jug, then pour into the pan. Cook the sauce gently until it has sufficiently thickened.
  6. Serve the duck with the sauce and garnish with the grilled orange garnish, parsley and additional finely grated orange zest.

Notes

All nutritional data are estimated and based on per serving amounts.

Nutrition

  • Calories: 912
  • Sugar: 8 g
  • Fat: 63 g
  • Carbohydrates: 13 g
  • Fiber: 2 g
  • Protein: 66 g