Seared Spiced Duck Breasts With Cranberry-Apple Chutney

By á-170456

Ingredients

• WARM CRANBERRY AND APPLE CHUTNEY:
• 1/2 teaspoon dried red pepper flakes
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ground coriander
• 1/2 teaspoon salt
• 4 boneless skinned duck breast halves abt 1 lb total
• 2 teaspoons olive oil
• 2 teaspoons unsalted butter
• 1 teaspoon olive oil
• 1 red onion chopped
• 1 teaspoon minced garlic
• 2 tart apples unpeeled, cored, and diced
• 2 cups fresh or frozen cranberries
• 1/2 cup light brown sugar - (packed)
• 3 tablespoons white balsamic vinegar
• 1/4 teaspoon mustard seeds
• 1/4 teaspoon dried red pepper flakes
• 1/4 teaspoon ground ginger
• 1/8 teaspoon salt
• 1/8 teaspoon ground allspice
• 1/8 teaspoon ground cloves

Details

Servings 4

Preparation

Step 1

For the Warm Cranberry And Apple Chutney: Heat the oil in a non-aluminum saucepan over medium-high heat. Add the onion; cook until soft, about 4 minutes. Stir in the garlic; cook 1 minute. Add the apples, cranberries, sugar, vinegar, mustard seeds, red pepper flakes, ginger, salt, allspice and cloves. Bring to a boil, reduce the heat and simmer, covered, until the fruit is tender, about 10 minutes. (This can be kept 10 days refrigerated or frozen up to 1 month. To serve warm, gently reheat, adding water if the mixture is too thick. The chutney can also be served chilled or at room temperature.) Makes 3 cups. (This chutney yields more than you'll need for this meal, so serve the rest with pork, ham, lamb or other poultry. It also makes a tasty, low-fat sandwich spread)

Combine the pepper flakes, cinnamon, coriander and salt in a small dish. Sprinkle half the mix on top of the duck breasts, dividing evenly. Gently pat the seasoning in place with your hands.

Heat the oil and butter in a large nonstick skillet over medium-high heat. When hot, place the breasts, seasoned-side down, in the skillet. Sprinkle the remaining seasoning over the unseasoned side of the breasts. Cook, uncovered, turning only once, until the underside is browned, about 3 minutes total for rare, about 5 minutes total for medium. (The meat becomes tough when well done.)

Transfer the duck to a warm platter. Cover with foil; let rest 5 minutes.

To serve, cut each breast across the grain on a slight angle. Place each on the cooked spaghetti squash, fanning out the slices. Drizzle with any pan juices. Top the duck breasts with about 2 tablespoons of Warm Cranberry Apple Chutney. Serve hot, passing any remaining warm chutney separately.

This recipe yields 4 servings.

Each serving without chutney: 225 calories; 373 mg sodium; 130 mg cholesterol; 14 grams fat; 4 grams saturated fat; 0 carbohydrates; 23 grams protein; 0.30 gram fiber.

Each 1/4 cup of chutney: 59 calories; 29 mg sodium; 0 cholesterol; 1 gram fat; 0 saturated fat; 14 grams carbohydrates; 0 protein; 1.32 grams fiber.