Beyond chicken, there is a plethora of delectable poultry available: turkey, goose, and various varieties of guinea fowl.
And then there’s duck, which is an excellent source of protein and iron—not to mention flavor.
A six-ounce portion of skinless roasted duck breast contains approximately 42 grams of protein and 344 calories. If calories are a concern, the same amount of duck skinless contains 37 grams of protein and 188 calories.
If you’re not concerned with calories, that fat is delectable; you should also save any fat that renders during cooking. (Duck fat elevates hash browns, Brussels sprouts, and cauliflower to new heights.)
Additionally, the duck contains 13,992,875 grams of delectableness.
Even more so when your duck recipe comes from Kevin Belton, a chef and cookbook author. Kevin Belton’s Cookin ‘Louisiana is his most recent book, from which the following recipe was adapted.
When shopping for the bird, you’re likely to come across three distinct varieties of duck breast: Pekin (the mildest), Muscovy (the gamiest), and Moulard (a balance of the two). D’Artagnan is an excellent online source for all three varieties (dartagnan.com) and may also be found in grocery stores. Ensure that you purchase the raw variety, not the smoked variety, for this recipe.
The duck in the following meal provides 43 grams of protein per serving—well above the 30 grams required to build muscle.
Prepare the side dishes to provide the 10 grams of fiber required to keep you full until your next meal. They’re just as delectable as ducks.
The ingredients you’ll need:
- 1/4 cup hoisin sauce
- 1/2 tsp five-spice powder
- 1/4 cup mirin
- 1 inch piece of ginger, peeled, sliced
- 4 duck breasts (8 oz each)
- 4 garlic cloves, coarsely chopped
Making It:
1. Combine the hoisin, mirin, five-spice powder, ginger, and garlic in a food processor or blender. Pulse until a runny paste forms. Fill a 12-inch baking dish halfway with batter.
2. Pat the duck dry with paper towels and place it skin side up in the marinade. Distribute 1/2 teaspoon of kosher salt evenly among the breasts. Marinate in the refrigerator, uncovered, for a couple of hours or overnight. Remove the duck from the refrigerator and allow at least 20 minutes for it to come to room temperature.
3. Preheat oven to 425 degrees Fahrenheit. Pat the duck dry with paper towels and score the skin in a 1/2-inch diamond pattern with the tip of a sharp knife. Cook the duck, skin side down, in a cast-iron skillet over medium heat until golden brown, 6 to 8 minutes. Sear the duck on the other side for 3 to 4 minutes. Once more, transfer the pan to the oven and bake for 8 minutes. Flip the pan to the skin side up and bake for 6 to 8 additional minutes, or until the skin is dark brown. Transfer the duck, skin side up, to a large plate. Allow 10 minutes for resting before carving and serving. * Provides nutrition for four
Notes: *Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may significantly increase your risk of contracting a foodborne illness.
Nutritional information per serving: 419 calories, 13g carbs (1g fiber), 43g protein, 19g fat