Pom-Duck-Delious
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 454.1
- Total Fat: 11.1 g
- Cholesterol: 119.0 mg
- Sodium: 489.7 mg
- Total Carbs: 43.3 g
- Dietary Fiber: 5.1 g
- Protein: 42.5 g
View full nutritional breakdown of Pom-Duck-Delious calories by ingredient
Introduction
So good!! This is easy and light with lots of flavor. I think you will love this dish.Tips:
(1) Try to find the less cal pomegranate juice they all have diff additives the best is to use 100% pomegranate juice
FYI:
(1) Sea salt has a nice flavor and has less sodium than reg kitchen salt
(2) Extra light virgin olive oil has the same calories and fats as extra-virgin olive oil
the light means the color is lighter thats it. So good!! This is easy and light with lots of flavor. I think you will love this dish.
Tips:
(1) Try to find the less cal pomegranate juice they all have diff additives the best is to use 100% pomegranate juice
FYI:
(1) Sea salt has a nice flavor and has less sodium than reg kitchen salt
(2) Extra light virgin olive oil has the same calories and fats as extra-virgin olive oil
the light means the color is lighter thats it.
Number of Servings: 4
Ingredients
-
1 pound boneless duck, skined removed
sea salt and peper to taste
1 tbsp EVOO (extra-virgin olive oil)
1 small shallot
1 cup pomegranate juice
1/4 cup chicken broth low sodiom or low fat
1 tsp corn starch or arrow rout
2 tbsp chooped parsley for garnish (optional)
Side dish idea (VEG)
broccoli rob
baked egg plant strips
zuccini
couscous
brown rice pifaf
Directions
Preheat oven to 450*F.
1. Read recipe fully before preparing
2. Sprinkle duck with pepper and sea salt. Heat oil in med skillet over med-high heat. Add duck to hot pan make sure you lay it down away from you to prevent from oil splattering back at you. Brown on both sides 3- 4 min per side. Transfer duck to a small roasting pan. Using a meat thermometer check the meat until it registers at 150*F normally that will take 8-10 min. Transfer to cutting board let rest for about 5-8 min before carving.
3. While duck is roasting, roasting use the same pan return to med-high heat. Add shallots and cook, stirring constantly , until, fragrant , 30 sec - 1 min. Add the pomegranate juice bring to a boil. Reduce heat to a simmer; cook until juice is reduced by 1/2 this takes about 2-4 min. In small bowl stir broth and cornstarch together until well mixed and cornstarch has dissolves in to broth. Add broth/starch to reduced pom-juice stir occasionally until it comes to a boil then reduce heat cook until thickened about 1-2 min. When duck is finished resting pour any accumulated juices into the sauce and stir to combine.
4. Thinly slice the duck; serve topped with pom-sauce. Garnish with parsley
Number of Servings: 4
Recipe submitted by SparkPeople user LLB1971.
1. Read recipe fully before preparing
2. Sprinkle duck with pepper and sea salt. Heat oil in med skillet over med-high heat. Add duck to hot pan make sure you lay it down away from you to prevent from oil splattering back at you. Brown on both sides 3- 4 min per side. Transfer duck to a small roasting pan. Using a meat thermometer check the meat until it registers at 150*F normally that will take 8-10 min. Transfer to cutting board let rest for about 5-8 min before carving.
3. While duck is roasting, roasting use the same pan return to med-high heat. Add shallots and cook, stirring constantly , until, fragrant , 30 sec - 1 min. Add the pomegranate juice bring to a boil. Reduce heat to a simmer; cook until juice is reduced by 1/2 this takes about 2-4 min. In small bowl stir broth and cornstarch together until well mixed and cornstarch has dissolves in to broth. Add broth/starch to reduced pom-juice stir occasionally until it comes to a boil then reduce heat cook until thickened about 1-2 min. When duck is finished resting pour any accumulated juices into the sauce and stir to combine.
4. Thinly slice the duck; serve topped with pom-sauce. Garnish with parsley
Number of Servings: 4
Recipe submitted by SparkPeople user LLB1971.