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Duck Breast with Apples Recipe | |
Fowl | |
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Ingredients:
1 teaspoon (5 ml) ground allspice 1 teaspoon (5 ml) freshly ground pepper 1/4 teaspoon (1.25 ml) salt 4 skinless duck breasts, 5 ounces (150 g) each, all fat removed refrigerated butte-flavored cooking spray 1 medium onion, 5 ounces (150 g), minced 2 large cloves garlic, minced 3 fresh sage leaves, minced or 1/4 teaspoon (1.25 ml) rubbed dried 1 teaspoon (5 ml) minced fresh rosemary or 1/4 teaspoon (1.25 ml) crushed dried 1/2 ounce (15 g) low fat, low-sodium ham, chopped 1/2 cup (120 ml) dry white wine 1/2 cup (120 ml) fat-free, no salt added canned chicken broth 2 medium Granny Smith or Fuji apples, 10 ounces total (300 g), cored and sliced 1 tablespoon (15 ml) red wine vinegar extra fresh sage leaves for garnish (optional)
Directions:
Combine the allspice, pepper, and salt; rub into the duck breasts. Allow to stand at room temperature for 15 minutes. Lightly coat a nonstick skillet with cooking spray. Add the duck breasts and sauti over high heat until browned on both sides. Lower heat and cook until medium rare, about another 3 minutes per side. Do not overcook duck breast as it becomes dry and stringy. Transfer duck breasts to a heated platter; keep warm. Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 cup (80 ml). Spray another nonstick skillet with cooking spray and sauti apple slices with red winger until they begin to soften, about 4 minutes. Set aside. Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately. 4 servings
Per serving: 257 calories (23% calories from fat), 30 g protein, 7 g total fat (2.0 g saturated fat), 15 g carbohydrate, 3 g dietary fiber, 111 mg cholesterol, 259 mg sodium
Diabetic exchanges: 4 lean protein (meat), 1 carbohydrate (fruit)
)1997, 1998, 1999, 2000 Diabetic-Lifestyle Online Magazine. All rights reserved
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