|October 10, 2018

Pan-Roasted Duck Breast With Roasted Vegetables

By Bulletproof Staff
Reviewed for Scientific Accuracy

Roasted duck recipe & content provided by Ryan Carter, Live Vitae

Duck is often an intimidating protein to cook. The breast is my favorite, because it is quicker than other pieces of the bird.

With duck, you are able to crisp the sweet skin on the outside, which has incredible taste, and has a better omega-3 profile, compared to other poultry. Ask your butcher to lightly score the skin criss cross.

Choosing a wild or free-range duck instead of farmed will provide more optimal fats and micronutrients as well, from its wild-foraged diet. I go to my butchers or farmers market to buy duck and other game, as the supermarket usually does not stock it.

I use minimal spices in this duck recipe, as I really enjoy the pure flavor. The ginger and coriander give it a slight but not overpowering warmth, while cinnamon brings a subtle sweetness. The dish is warm and comforting, especially this transitional time of year.

Roasting the vegetables allows you to concentrate more on the execution of the duck. Cook it to medium rare and allow the meat to rest well before serving, for a juicy piece of breast.

Pan-Roasted Duck Breast With Roasted Vegetables

Start to Finish: 1 hour

Ingredients:

1/2 teaspoon cinnamon, freshly ground
1/2 teaspoon ginger, freshly ground
1/2 teaspoon coriander seeds
1 wild duck breast (approximately 8.5 ounces)

Vegetables

1 medium butternut squash, skin and seeds removed, sliced into wedges — approximately 2 cups
2 cups Brussel sprouts, outer skin removed and chopped in half
1 tablespoon of grass-fed ghee
2 bunches (12 oz.) of lacinato kale, ribs discarded and roughly chopped
Few sprigs of rosemary and thyme
1 tablespoon extra-virgin olive oil
Pink Himalayan salt, to taste

Instructions:

Preheat oven to 350 F. Place the prepared butternut squash in a oven tray with half of the ghee and herbs. Roast in the oven for around 45 minutes. Halfway through cooking, give the oven tray a shake. In a separate pan, place the Brussel sprouts, remaining ghee and herbs and roast in oven alongside squash for 20 minutes and both will be ready at the same time.
Rub the dry spices over the duck breast. Using a cast iron skillet, place the duck breasts skin side down in a cold pan and turn the heat on to moderate. Add a few sprigs of herbs to infuse into the meat. The fat will start to render and the skin will begin to take color.
When the skin is beginning to lightly brown, turn over and seal the remaining sides. Then place the pan in the oven and cook for another 10 minutes.
Add the lacinato kale to a steamer and steam for 2-3 minutes until wilted.
Remove the duck breast from the oven and allow to rest for a few minutes before carving. Remove the vegetables from the oven. Place the vegetables on plate and carve the duck breast on a diagonal angle. Season to taste and dress with extra virgin olive oil.

Serves: 2

Nutritional Information (Per Serving):

Calories: 620
Protein: 32g
Carbs: 33g
Fiber: 8g
Sugar: 5g
Fat: 40g
Saturated Fat: 6g
Polyunsaturated: 5.5g
Monounsaturated: 14.5g
Trans fat: 0g
Cholesterol: 110mg
Sodium: 200mg
Potassium: 588mg
Vitamin A: 516iu
Vitamin C: 204.2mg
Calcium: 79mg
Iron: 10mg

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