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In the Kitchen: Duck Recipe

186468145 (640x427)Duck season has just recently come to a close, and we wanted to give you a delicious recipe to use when preparing your dinner. Thanks to eatingwell.com, we’ve found  a healthy, easy, elegant recipe that is sure to please even the most finicky appetites! Bon appetit!

Grilled Duck with Strawberry Fig Sauce

Makes: 4 servings
Active Time: 50 minutes
Total Time: 50 minutes

NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low carbohydrate | Healthy weight | Gluten free |

INGREDIENTS:
1 tablespoon extra-virgin olive oil
1 medium shallot, sliced
1/3 cup port, (see Note)
2 tablespoons chopped dried figs
2 1/2 cups halved fresh strawberries , (about 12 ounces), divided
1 cup plus 2 tablespoons reduced-sodium chicken broth, divided
1 tablespoon plus 1 teaspoon balsamic vinegar, divided
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 teaspoon cornstarch
1 1/2-2 pounds boneless duck breasts , (see Shopping Tip), trimmed, skin removed
1 tablespoon chopped fresh basil

PREPARATION:
Heat oil in a large saucepan over medium heat. Add shallot and cook, stirring, until beginning to soften, about 1 minute. Add port and figs and cook, stirring, 1 minute. Add 1 1/2 cups strawberries, 1 cup broth, 1 tablespoon vinegar, 1/4 teaspoon salt and 1/4 teaspoon pepper; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the strawberries are very soft and broken down and the sauce has reduced slightly, about 15 minutes.

Strain the sauce through a fine-mesh strainer into a 2-cup glass measuring cup or bowl (discard the solids). You should have about 1 cup liquid. (If you have more than that, return the sauce to the pan and continue reducing until you have about 1 cup.) Combine the remaining 2 tablespoons broth and cornstarch in a small bowl. Return the strained sauce to the pan along with the cornstarch mixture; cook over medium heat, stirring, until the sauce is thick enough to coat the back of a spoon and has reduced by half, 5 to 7 minutes. Combine 1 tablespoon of the sauce with the remaining 1 teaspoon vinegar in a small bowl to use as a basting sauce. Cover the remaining sauce to keep warm.

Meanwhile, preheat grill to medium.

Season duck breasts with the remaining 1/4 teaspoon salt and pepper. Oil the grill rack (see Tip). Grill the duck, basting twice, until an instant-read thermometer inserted into the thickest part registers 150°F for medium, 4 to 8 minutes per side, depending on the thickness. Transfer to a clean cutting board and let rest for 5 minutes.

While the duck is resting, chop the remaining 1 cup strawberries. Slice the duck and serve with the sauce, garnished with the chopped strawberries and basil.

TIPS & NOTES:
Make Ahead Tip: Cover and refrigerate the sauce (Steps 1-2) for up to 2 days.

Shopping tip: Boneless duck breasts range widely in weight, from about 1/2 to 1 pound, depending on the breed of duck. For this recipe, we recommend using smaller (about 1/2-pound) breasts—we prefer their milder flavor. Look for them near other poultry in the fresh or frozen specialty-meat section of large supermarkets or online at mapleleaffarms.com or dartagnan.com.

NUTRITION:
Per serving: 298 calories; 16 g fat ( 5 g sat ); 95 mg cholesterol; 7 g carbohydrates; 26 g protein; 1 g fiber; 519 mg sodium; 395 mg potassium.
Nutrition Bonus: Vitamin C (40% daily value), Iron & Zinc (20% dv).
Carbohydrate Servings: 1/2
Exchanges: 1/2 fruit, 3 1/2 lean meat, 1 fat

About Angie Brooke

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