The Food Coach

Free Healthy Recipe - Roast duck with blood orange glaze

Dairy free, Low carbohydrate, Wheat Free

The Chinese believe that duck has many health benefits, specifically to tonify the kidney yin. Yin is the vital substance that keeps our body moist and lubricated. When kidney yin is tonified our emotions are stable and the body is calm and nourished.

Ingredients
1 medium blood oranges, juiced

½ tsp allspice
pinch sea salt
4 duck breasts skinned

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Preheat the oven to 150C fan forced or 170C conventional.
Gently heat the orange juice in a small pan and add the all spice, orange zest and seasoning. Do not bring the juice to the boil.

Cover each duck breast with the mixture and place in a baking tray in the oven to cook for 45 minutes.
Serve with steamed bok choy and Tibetan cous cous (see recipe list).

Note: Stripping the duck breast of skin, strips a significant 8 grams of saturated fat and over 1000 extra kilojoules from the portion.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 45 mins
Ready in: 55 mins


Suitable for:
Dinner
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Nutritional Information - Per Serve
Kj 1042 kj
Calories 249 kcal
Fat 12.7 g
Saturated Fat 3.5 g
Total Carbohydrate 9.4 g
Total Protein 32.4 g
Fibre 1.1 g