- 4
Ingredients
- 1 teaspoon ground allspice
- 1 teaspoon freshly-ground black pepper
- 1/4 teaspoon salt
- 4 skinless duck breasts - (5 oz ea) all fat removed
- Refrigerated butter-flavored cooking spray as needed
- 1 medium onion - (5 oz) minced
- 2 large garlic cloves minced
- 3 fresh sage leaves minced (or 1/4 tspn rubbed dried sage)
- 1 teaspoon minced fresh rosemary (or 1/4 tspn crushed dried rosemary)
- 1/2 ounce low-fat low-sodium ham chopped
- 1/2 cup dry white wine
- 1/2 cup fat-free no-salt-added canned chicken
- broth
- 2 medium Granny Smith apples - (10 oz total) cored, sliced (or Fiji apples)
- 1 tablespoon red wine vinegar
- Extra fresh sage leaves for garnish (optional)
Preparation
Step 1
Combine the allspice, pepper, and salt; rub into the duck breasts. Allow to stand at room temperature for 15 minutes.
Lightly coat a nonstick skillet with cooking spray. Add the duck breasts and sauté over high heat until browned on both sides. Lower heat and cook until medium-rare, about another 3 minutes per side. Do not overcook duck breast as it becomes dry and stringy. Transfer duck breasts to a heated platter; keep warm.
Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 cup.
Spray another nonstick skillet with cooking spray and sauté apple slices with red winger until they begin to soften, about 4 minutes. Set aside.
Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately.
This recipe yields 4 servings.
Exchanges Per Serving: 4 Lean Protein (meat), 1 Carbohydrate (fruit).
Nutrition Facts: 257 calories (23% calories from fat), 30 g protein, 7 g total fat (2.0 g saturated fat), 15 g carbohydrate, 3 g dietary fiber, 111 mg cholesterol, 259 mg sodium.