By Jackie Ziegler
Duck a l’orange (no added salt or sugar)
9 steps
Cook:40min
Duck a l’orange with its crispy skin, succulent meat and a velvety zesty citrus sauce is perfect for when you want to impress, and yet will still fit in your diet. No added salt, no added sugar, and low carbs for you, but sprinkle some sea salt on the vegetables and potatoes for the guests. Paired with perfectly duck fat roasted potatoes and sautéed garlic beans.
Updated at: Thu, 17 Aug 2023 12:07:50 GMT
Nutrition balance score
Great
Glycemic Index
65
Moderate
Glycemic Load
31
High
Nutrition per serving
Calories465.9 kcal (23%)
Total Fat23.1 g (33%)
Carbs48.5 g (19%)
Sugars9.9 g (11%)
Protein20.7 g (41%)
Sodium198.2 mg (10%)
Fiber9.1 g (32%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
Heat the oven to 240C (220C fan). Cut the potatoes into one inch cubes and arrange them on a baking paper lined tray. Drizzle with olive oil and season generously with no salt lemon pepper seasoning. Toss to coat them. Bake for 15 minutes.
Step 2
Pick the leaves of the thyme. Zest and juice the orange. Crush 2 cloves of garlic. Combine the zest, juice, garlic and thyme with the balsamic vinegar and butter in a bowl.
Step 3
Trim the beans, finely chop the onion and crush 4 cloves of garlic.
Heat a drizzle of olive oil in a frying pan on high heat. Add the onions, garlic and beans and a splash of water. Place the lid on and cook until tender, stirring occasionally.
Step 4
Heat a skillet on high heat and add the duck breasts skin side down. Cook until the skin is crispy. About 5 minutes. Turn and brown the meat side for a minute.
Step 5
Duck and potatoes swap places. Remove the potatoes from the baking tray and add them to the skillet, while placing the duck breasts on the tray in the oven. Finish cooking the duck in the oven for 10 minutes. Then remove and let rest for 10 minutes.
Step 6
In the meantime, finish roasting the potatoes in the duck fat in the skillet. Toss and turn until nicely browned and cooked through.
Step 7
By now the beans should be tender. Place them in a covered bowl to keep warm. Return the frying pan to high heat and add the orange sauce. Let it simmer until thickened. About 5 minutes.
Step 8
Divide the potatoes and beans on 4 plates. Thinly slice the duck breast and add to each plate. Drizzle the sauce over the duck.
Step 9
For those who need salt: sprinkle some over the potatoes and vegetables.
View on Jackie Z goes low carbs & low sodium
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