Heart-Healthy Crispy Roast Duck Rice
Elevate your dinner table with this "Heart-Healthy Crispy Roast Duck Rice," a delightful fusion of flavor and nutrition. Perfectly roasted duck breast boasts irresistibly crispy skin and tender meat, marinated in a vibrant blend of low-sodium soy sauce, fresh orange juice, ginger, and garlic for a zesty twist. Served over wholesome brown rice and paired with steamed broccoli and carrots, this dish is rich in protein, fiber, and essential nutrients. A hint of honey and olive oil brings natural sweetness and heart-healthy fats, while fresh thyme and spring onion add a burst of freshness to every bite. Ready in just over an hour, this recipe turns a timeless classic into a health-conscious meal the whole family will love. Ideal for those seeking gourmet ideas for healthy duck recipes!
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Recipe Information
Ingredients
- 2 whole Duck breast
- 1 cup Brown rice
- 2 tablespoons Low-sodium soy sauce
- 1 cup Orange juice
- 1 tablespoon Ginger, grated
- 2 cloves Garlic, minced
- 1 tablespoon Honey
- 1 tablespoon Olive oil
- 1 teaspoon Black pepper
- 0.5 teaspoon Salt
- 1 tablespoon Fresh thyme
- 2 cups Broccoli, florets
- 1 cup Carrot, sliced
- 0.25 cup Spring onion, chopped
Instructions
Preheat your oven to 375°F (190°C).
In a small bowl, mix together the low-sodium soy sauce, orange juice, grated ginger, minced garlic, honey, olive oil, black pepper, and salt until well combined.
Score the skin of the duck breast by making shallow cuts in a criss-cross pattern, careful not to cut into the meat. Rub the marinade mixture all over the duck breasts and under the skin.
Place the duck breasts skin side up on a wire rack in a roasting pan. Roast them in the preheated oven for 30-35 minutes.
While the duck is roasting, rinse the brown rice under cold water until the water runs clear. Combine 1 cup of brown rice with 2 cups of water in a pot. Bring it to a boil, then reduce the heat, cover, and simmer for about 40 minutes or until rice is tender and water is absorbed.
Remove the duck from the oven and let it rest for 5-10 minutes before slicing.
In the meantime, steam the broccoli florets and carrot slices for about 5-7 minutes until they are just tender but still crisp.
Serve thin slices of duck breast over the cooked brown rice, garnished with a sprinkle of fresh thyme and chopped spring onion.
Serve the steamed vegetables on the side or mixed with the rice for added texture and fiber.
Nutrition Facts
Calories |
2048 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 131.2 g | 168% | |
| Saturated Fat | 41.5 g | 208% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 336 mg | 112% | |
| Sodium | 2584 mg | 112% | |
| Total Carbohydrate | 123.3 g | 45% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 48.4 g | ||
| Protein | 98.8 g | 198% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 285 mg | 22% | |
| Iron | 29.1 mg | 162% | |
| Potassium | 2630 mg | 56% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
