Tangerine-marinated Breast Of Duck Recipe

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Tangerine-marinated Breast Of Duck
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Ingredients
22
Count
Nutrition
494
Calories
Total time
18
Minutes
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Ingredients:

  • 1 medium-large shallot, chopped fine
  • 1/2 oz soy sauce
  • 1/4 tsp grated tangerine zest
  • 1/8 tsp cinnamon
  • 3/4 lb wheatberries with pecans
  • a wheat berry is a wheat grain stripped of its outer hull to leave just the whole kernel.
  • as needed --- microgreens
  • these are merely small-leaved greens such as basil, arugula, rocket, baby beet leaves, etc... and/or sprouts of same.
  • for vinaigrette
  • 3/4 cup rice vinegar
  • 1/4 cup soy sauce
  • 3/4 cup salad oil
  • 1/4 cup sesame oil
  • 2 tsp pepper
  • as needed --- salt

Directions:

  1. With a sharp knife, score the duck skin in a diamond pattern.
  2. Cut through the skin and into the layer of fat but not into the meat.
  3. In a nonreactive container, combine the shallots, soy sauce, tangerine juice and zest, cinnamon, and star anise and mix together.
  4. Add the duck breasts, turning them to coat on both sides.
  5. *****Refrigerate 2-4 hours.
  6. Remove from the marinade. Pat dry the breasts with clean towels.
  7. Discard the marinade and any pieces of star anise clinging to the meat.
  8. Pan-fry the breasts skin side down in a sauté pan over moderately high heat for about 6 minutes, until the skin is well browned and crisp and much of the fat has rendered.
  9. Turn over and pan-fry another 4 minutes.
  10. The breasts should still be rare.
  11. Remove from the pans and let rest 5 minutes in a warm place.
  12. Place 2 oz wheatberries on each plate.
  13. Cut each duck breast diagonally into thin slices.
  14. Fan the slices out, leaning them against the mound of wheatberries.
  15. Top the wheat berries with a small mound of microgreens.
  16. If desired, drizzle a little vinaigrette onto the plate around the duck breast.
  17. ===========================================
  18. Directions for Oriental Vinaigrette:
  19. Procedure:
  20. Combine all ingredients except salt in a bowl and mix well.
  21. Taste the dressing and add salt if necessary (the soy sauce may contain enough salt).
  22. Mix or stir again before using.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 494.13 Kcal (2069 kJ)
Calories from fat 360.77 Kcal
% Daily Value*
Total Fat 40.09g 62%
Cholesterol 40.52mg 14%
Sodium 1280.7mg 53%
Potassium 124.37mg 3%
Total Carbs 24.65g 8%
Sugars 6.03g 24%
Dietary Fiber 3.82g 15%
Protein 13.15g 26%
Vitamin C 5.6mg 9%
Iron 2.4mg 14%
Calcium 28.2mg 3%
Amount Per 100 g
Calories 220.98 Kcal (925 kJ)
Calories from fat 161.34 Kcal
% Daily Value*
Total Fat 17.93g 62%
Cholesterol 18.12mg 14%
Sodium 572.75mg 53%
Potassium 55.62mg 3%
Total Carbs 11.03g 8%
Sugars 2.7g 24%
Dietary Fiber 1.71g 15%
Protein 5.88g 26%
Vitamin C 2.5mg 9%
Iron 1.1mg 14%
Calcium 12.6mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.5
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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