Welcome to our blog, where we share delectable and healthy recipes for you and your loved ones! Today, we are excited to bring you a unique and nutritious dish: Duck and Rice. This recipe is not only rich in flavors but also packed with essential nutrients. Let’s dive into the details of this mouth-watering dish and explore its nutritional benefits.
Ingredients:
- 2 duck breasts (skin on)
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 1 cup broccoli florets
- 1 red bell pepper, diced
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tbsp soy sauce (low sodium)
- 1 tsp ginger, grated
- Salt and pepper to taste
Instructions:
- Prepare the Duck:
- Preheat your oven to 375°F (190°C).
- Score the skin of the duck breasts in a crisscross pattern, being careful not to cut into the meat.
- Season both sides with salt and pepper.
- Cook the Duck:
- Heat a skillet over medium-high heat and place the duck breasts skin-side down. Cook until the skin is crispy and golden brown (about 5-7 minutes).
- Flip the duck breasts and sear the other side for 2-3 minutes.
- Transfer the skillet to the preheated oven and roast for about 8-10 minutes or until the internal temperature reaches 135°F (57°C) for medium-rare.
- Let the duck rest for 5 minutes before slicing.
- Prepare the Rice:
- While the duck is roasting, rinse the brown rice under cold water.
- In a medium pot, bring the chicken broth to a boil. Add the rice, reduce heat, cover, and simmer for about 30-35 minutes or until the rice is tender and the liquid is absorbed.
- Cook the Vegetables:
- In a large pan, heat olive oil over medium heat. Add onion and cook until translucent.
- Add garlic, ginger, red bell pepper, and broccoli florets. Sauté for 5-7 minutes until the vegetables are tender-crisp.
- Stir in the soy sauce and cook for another minute.
- Combine and Serve:
- Slice the duck breasts into thin slices.
- Serve the duck over a bed of brown rice, topped with sautéed vegetables.
- Enjoy your delicious and healthy Duck and Rice!
Nutritional Information (Per Serving):
- Calories: Approximately 450 kcal
- Protein: 30g
- Carbohydrates: 45g
- Fats: 15g
- Fiber: 5g
Health Benefits:
- Duck: A rich source of high-quality protein and healthy fats. It provides essential vitamins such as B6, B12, and niacin, and minerals like iron, zinc, and selenium.
- Brown Rice: Whole grain rich in fiber, antioxidants, and essential nutrients like magnesium and selenium. It supports digestive health and helps maintain a steady blood sugar level.
- Vegetables: Packed with vitamins, minerals, and antioxidants. They add fiber and volume to the meal, making it more satisfying without adding too many calories.
Enjoy this hearty and balanced meal that combines the succulent flavors of duck with the wholesome goodness of brown rice and fresh vegetables. It’s a perfect dish for a special dinner that doesn’t compromise on health!