Low Fat Crispy Roast Duck Rice
Elevate your dinner experience with this delightful Low Fat Crispy Roast Duck Rice recipe, a healthier twist on the classic dish! Perfectly marinated duck breasts, featuring aromatic garlic, ginger, and five-spice powder, are roasted to achieve irresistibly crispy skin while allowing the fat to drip off for a lighter result. Paired with nutty, fiber-rich brown rice cooked in savory low-fat chicken broth and garnished with fresh cucumber and green onions, this dish strikes the perfect balance of indulgence and health. Ideal for busy weeknights or a special meal, this recipe delivers bold flavors, a satisfying crunch, and a guilt-free dining experience. Ready in just about an hour, it’s your new favorite way to enjoy crispy roast duck!
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Recipe Information
Ingredients
- 2 pieces Duck breasts
- 3 tablespoons Low-sodium soy sauce
- 2 tablespoons Rice vinegar
- 1 tablespoon Honey
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 1 teaspoon Five-spice powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper, freshly ground
- 1 cup Brown rice
- 2 cups Chicken broth, low fat
- 2 pieces Green onions, sliced
- 1 piece Cucumber, sliced
Instructions
Pat the duck breasts dry with paper towels. This helps in achieving a crispy skin.
In a small bowl, combine soy sauce, rice vinegar, honey, minced garlic, grated ginger, five-spice powder, salt, and black pepper. Mix well to form a marinade.
Place the duck breasts in a shallow dish and pour the marinade over them. Ensure the duck breasts are well coated. Cover and refrigerate for at least 2 hours, preferably overnight for better flavor.
Preheat the oven to 375°F (190°C).
Remove the duck from the marinade and place them skin side up on a wire rack set over a baking sheet. This allows the fat to drip away from the duck during roasting.
Roast in the preheated oven for 25-30 minutes until the skin is crispy and the meat is cooked through.
While the duck is roasting, rinse the brown rice under cold water to remove excess starch.
In a medium saucepan, bring the chicken broth to a boil. Add the rinsed brown rice, stir, and reduce the heat to a simmer.
Cover and cook the rice for about 35-40 minutes, or until the rice is tender and the liquid is absorbed.
Once done, remove the duck breasts from the oven and let them rest for about 5 minutes before slicing thinly.
To serve, place a portion of brown rice on each plate. Top with slices of the roast duck. Garnish with sliced green onions and cucumber for a refreshing crunch.
Nutrition Facts
Calories |
1104 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.2 g | 77% | |
| Saturated Fat | 20.1 g | 101% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 168 mg | 56% | |
| Sodium | 5731 mg | 249% | |
| Total Carbohydrate | 87.1 g | 32% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 23.9 g | ||
| Protein | 55.8 g | 112% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 174 mg | 13% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 1174 mg | 25% | |
*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.
