A Surprising Star: Roast duck, despite reputation for fat, can be as healthy as it is impressive

Credit: AP Photo

Roasted Duck Breast with Savory Plum Sauce makes a gorgeous presentation and can be prepared in under 45 minutes.

By: By Jim Romanoff | THE ASSOCIATED PRESS
Published: February 10, 2010

When in comes to matters of the heart, a luxurious roast-duck dinner can be as healthy as it is impressive.

This may surprise some people. Because of the thick layer of fat under its skin, duck has a reputation for being somewhat fattening. But you can always remove that skin and fatty layer.

Besides, duck fat is high in monounsaturated fat, the kind that has been linked to raising good-cholesterol levels. It also has a decent amount of polyunsaturated fat, which contains omega 3 and omega 6 oils.

Health considerations aside, duck is absolutely delicious and perfect for charming a Valentine's Day sweetheart. This recipe for roasted duck breast with savory plum sauce makes a gorgeous presentation and can be prepared in under 45 minutes.

To complete the meal, consider serving this dish with sauteed string beans and a side of roasted baby red potatoes.

Roasted Duck Breast With Savory Plum Sauce

2 teaspoons extra-virgin olive oil

1 pound boneless duck breasts, skin removed

½ teaspoon kosher salt

2 tablespoons chopped shallot (about 1 medium)

¾ teaspoon dried thyme

½ cup dry red wine

5 tablespoons plum preserves

½ cup reduced-sodium chicken broth

1½ teaspoons cornstarch

1 teaspoon Dijon mustard

1. Heat the oven to 450 degrees.

2. In a medium skillet over medium-high, heat the oil. Sprinkle the duck with the salt, then add it to the skillet. Cook until well browned, about 4 minutes a side.

3. Transfer the duck to a small baking dish and roast until an instant-read thermometer registers 150 F when inserted at the thickest part, about 9 to 12 minutes depending on the size of the breasts. Transfer to a cutting board, tent with foil and let rest.

4. Meanwhile, to make the sauce, return the pan to medium-high heat. Add the shallot and cook, stirring constantly, until translucent, about 1 minute. Add the thyme and cook, stirring constantly, until fragrant, about 30 seconds. Add the red wine and plum preserves and bring to a boil. Reduce heat to a simmer and cook for 2 minutes more.

5. In a small bowl, stir together the broth and cornstarch until dissolved. Add the cornstarch mixture and mustard to the skillet. Bring to a boil, stirring constantly. Reduce heat to a simmer and cook, stirring occasionally, until the sauce has thickened, about 2 minutes.

6. Cut the duck breast crosswise into thin slices and serve topped with the savory plum sauce.

Makes 2 servings.

Nutrition information for one serving (values are rounded): 513 calories; 129 calories from fat; 14 g fat (4 g saturated; 0 g trans fats); 174 mg cholesterol; 38 g carbohydrate; 45 g protein; 0 g fiber; 793 mg sodium.