Pomegranate Duck

EatingWell

Duck breasts may seem too fancy for the average weeknight, but they roast up beautifully and quickly. This preparation, with its luscious ruby-colored sauce, is definitely one that will impress. Serve with Herbed Whole-Wheat Couscous.

Servings: 2 servings
Total Time: 45 minutes
Ease of Preparation: Easy
Health: Low Calorie, Low Carb, Low Sat Fat, Low Sodium, High Potassium, Heart Healthy, Healthy Weight


Ingredients:

Pomegranate Duck
1 pound boneless duck breast , skin removed (see Note)
1/2 teaspoon kosher salt
2 teaspoons extra-virgin olive oil
1 small shallot , finely chopped
1 cup pomegranate juice
1/4 cup reduced-sodium chicken broth (see Tips for Two)
1 teaspoon cornstarch
2 teaspoons chopped fresh parsley for garnish (optional)


Steps:

1: Preheat oven to 450°F.

2: Sprinkle duck with salt. Heat oil in a medium skillet over medium-high heat. Add the duck and cook until browned on both sides, 3 to 4 minutes per side. Transfer the duck to a small baking dish and roast until a thermometer inserted into the thickest part registers 150°F, 8 to 12 minutes for medium, depending on the size of the breast. Transfer to a cutting board; let rest 5 minutes.

3: While the duck is roasting, return the pan to medium-high heat. Add shallot and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Add pomegranate juice and bring to a boil. Reduce heat to a simmer; cook until reduced by half, 1 to 2 minutes. Stir broth and cornstarch in a small bowl until the cornstarch dissolves. Add to the pan. Bring to a boil, stirring constantly. Reduce heat to a simmer and cook, stirring, until the sauce is thickened, 1 to 2 minutes. When the duck has finished resting, pour any accumulated juices into the sauce and stir to combine.

4: Thinly slice the duck; serve topped with the pomegranate sauce. Garnish with parsley, if desired.


Nutrition: (Per serving)

Calories - 272
Carbohydrates - 22
Fat - 10
Saturated Fat - 2
Monounsaturated Fat - 5
Protein - 23
Cholesterol - 88
Dietary Fiber - 0
Potassium - 552
Sodium - 368
Nutrition Bonus - Iron (30 daily value), Potassium (16 dv), Vitamin C (15 dv).

Note: Boneless duck breast halves range widely in weight, from about 1/2 to 1 pound, depending on the breed. They can be found in most supermarkets in the poultry or specialty-meat sections. Tips for Two: Leftover canned broth keeps for up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broths in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them drying out.