Asian Spiced Duck

dinner | April 7, 2016 | By

This Asian Spiced Duck with Rice and Chinese Orange Sauce is everything I love about Duck: melt-in-the-mouth, juicy, sticky, and flavoursome.  It’s also Gluten Free, Dairy Free, Egg Free and Nut Free.  My middle girl is also soy-free so I do a plain roasted duck breast for her. She’s fine with that as she’s not at all adventurous as she has some serious food aversion issues:(  But you could just leave the soy out if it’s a problem and glaze it with the orange sauce.

Asian Spiced Duck

We deal with a huge number of allergies in our house, so finding a protein that works for everyone is always a big bonus!   And everyone in our house really loves Duck, and two of my girls really love Chinese flavours so this Asian Spiced Duck is definitely worth the expense of the meat.  I’ve had a few people ask me in the last week or so if I thought Duck might be an option for them with multiple food allergies…obviously I’m no expert but we’ve had no issues with it.  We have beef and lamb allergies here and it’s been fine, I’d be a lot more cautious if we had any poultry/fowl allergies though.

Asian Spiced Duck
Serves 4
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178 calories
26 g
63 g
2 g
16 g
0 g
228 g
332 g
10 g
0 g
0 g
Nutrition Facts
Serving Size
228g
Servings
4
Amount Per Serving
Calories 178
Calories from Fat 15
% Daily Value *
Total Fat 2g
3%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 63mg
21%
Sodium 332mg
14%
Total Carbohydrates 26g
9%
Dietary Fiber 3g
14%
Sugars 10g
Protein 16g
Vitamin A
11%
Vitamin C
133%
Calcium
7%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 duck breasts (or 2-3 if you have smaller eaters)
For the marinade
  1. 3T soy sauce (gluten free)
  2. 2T rice wine vinegar
  3. 2T hoisin sauce
  4. 1 T honey
  5. 3 cloves garlic, crushed
  6. 1/2 teaspoon fresh ginger, grated
  7. 1/4 teaspoon Chinese Five Spice
  8. ground black pepper
Optional extras to serve
  1. Steamed rice and quinoa (I mix brown and white rice and quinoa together)
  2. 1/4 cup chopped spring onions
  3. 1/2 red and yellow capsicum, finely diced
  4. broccoli and zucchini, steamed
for the orange sauce
  1. 2 oranges, juiced
  2. marinade from the duck
Instructions
  1. 1. Place all the marinade ingredients together and mix well. Add the duck breasts, stir to cover and marinade for 3-4 hours in the fridge.
  2. 2. Remove the duck from the marinade and scrape any from the top back into the bowl. Keep this marinade for the sauce,
  3. 3. Place the duck breasts on a chopping board, skin side up. Pat dry with a paper towel. Score with a very sharp knife (see pictures below) and season well with salt and pepper.
  4. 4. Preheat the oven to 180 degrees Celsius.
  5. 5. Place a frying pan on low heat and add the duck breast, skin side down. You need to render down as much fat from the skin as possible by starting with a cool pan and gradually raising the heat, while pouring any fat off. This takes about 8 minutes and the skin should be golden brown.
  6. 6. Turn the duck over and cook at high heat for a further 2 minutes. Repeat for any remaining breasts.
  7. 7. Place in the oven and cook for approximately 3-4 minutes until cooked to your liking. We eat ours quite pink in the middle as it becomes dry when cooked through, but obviously it's a personal choice regarding food safety.
  8. 8. Remove the duck and place on a chopping board to rest for 5 minutes. Pour off any fat then add the orange juice to the pan you cooked the duck in. Stir well to gather any meat residue (this has all the flavour in). Add the reserved marinade and reduce until a sticky saucy consistency.
  9. 9. Mix the capsicums and spring onions through the rice mix.
  10. 10. Slice the duck thinly and serve with the rice mix and steamed vegetables. Spoon the sauce over the top.
  11. Enjoy!!!
Notes
  1. This recipe requires you to marinade the meat for 4 hours prior to cooking.
beta
calories
178
fat
2g
protein
16g
carbs
26g
more
Fun With Allergy Kids http://allergykids.co.nz/
Asian Spiced Duck

scoring of the duck breast

Asian Spiced Duck

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Comments

  1. Leave a Reply

    marleen
    April 7, 2016

    I don’t actually have any allergies, but I love duck and this recipe sound delicious! Adding to my favourites now so I can make it later

    • Leave a Reply

      admin
      April 12, 2016

      Thank you 🙂 I love duck too!

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