Seared Duck with Onion Relish Recipe

Ingredients :

Serves 4

• 7oz / 200g duck breast (after all fat and skin is removed)

• 1 tbsp orange rind

• 1¹/₃ cups water, plus 1 extra tbsp

• 2 tbsp balsamic vinegar or red wine vinegar

• 2 sprays sunflower oil

• 2 red onions, very thinly sliced

• 2 garlic cloves, crushed

• 1 tsp dark brown sugar

• 1 tsp cornstarch

• 1 tbsp chopped fresh parsley and orange wedges, to garnish

Method :

1. Lightly rinse the duck breast, pat dry with paper towels, slice thinly, and put in a nonmetallic dish that will not react with acid.

2. Blend the orange rind with ²/₃ cup water and 1 tablespoon of vinegar in a bowl and pour over the duck. Cover lightly with plastic wrap, and let marinate for at least 20 minutes. Stir occasionally during marinating.

3. Meanwhile, heat a nonstick pan and spray with the oil. Add the onions and garlic and cook, stirring, over low heat for 5 minutes. Sprinkle in the sugar, then add the remaining water and vinegar. Cover and cook for 10 minutes, or until the onions are softened. Keep warm.

4. Heat a nonstick heavy-bottom skillet, add the duck breasts with the marinade, and cook gently for 6 minutes. Add the cooked onions with any liquor and stir together lightly.

5. Blend the cornstarch with 1 tablespoon of water and stir into the skillet. Cook, stirring, until the liquid has thickened, then cook for an additional 2 minutes, or until the duck is tender and the onions are hot. Garnish with parsley and orange wedges, and serve immediately.

Nutritional Facts :

Calories: 128

Fat: 6.5g

Saturated Fat: 1.8g

Salt: 0.1g