Recipes · French · Main Courses
Canard à l'Orange (Duck à l'Orange)
One serving has 804 kcal and 20 g protein, and at least a fifth of a woman's daily need of vitamin C (88%), niacin (52%), copper (50%), thiamin (38%), selenium (37%) and riboflavin (37%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (367 g)
- Difficulty: Medium
- Diets: Gluten-free
- Contains: alcohol, celery, dairy, poultry, sulphite
Ingredients
- 150 g Duck, raw
- 60 g Oranges, raw
- 60 g Orange juice
- 10 g Sugar
- 8 g Vinegar, red wine
- 10 g Spirits
- 60 g Chicken stock, homemade
- 8 g Butter, unsalted
- 0.8 g Salt
- 0.3 g Black pepper
Method
- Score the duck skin in a crosshatch pattern and season with the salt and pepper.
- Place skin-side down in a cold, dry pan and cook over medium heat for 8-10 minutes, letting the fat render and the skin turn deep golden and crisp; pour off the excess fat as it collects.
- Turn and cook the flesh side for 3-4 minutes for medium, then rest.
- Meanwhile, melt the sugar in a small pan to a light caramel, carefully add the vinegar to stop it cooking further, then add the orange juice, orange segments, stock and the spirits; simmer for 5 minutes until slightly syrupy.
- Whisk in the butter, then slice the duck and spoon the orange sauce over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 804 kcal | 38% |
| Carbohydrates | 25.6 g | |
| Water | 249 mL | |
| Fiber | 1.6 g | 6% |
| Protein | 19.8 g | 41% |
| Tryptophan | 0.22 g | |
| Threonine | 0.72 g | |
| Isoleucine | 0.83 g | |
| Leucine | 1.4 g | |
| Lysine | 1.4 g | |
| Methionine | 0.45 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.72 g | |
| Tyrosine | 0.61 g | |
| Valine | 0.9 g | |
| Histidine | 0.44 g | |
| Fat | 66.4 g | |
| Monounsaturated | 30.3 g | |
| Polyunsaturated | 8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.3 g | |
| Saturated | 24.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 133 mg | |
| Calcium | 52.9 mg | 5% |
| Copper | 0.45 mg | 50% |
| Iron | 4 mg | 22% |
| Magnesium | 38.5 mg | 12% |
| Manganese | 0.09 mg | 5% |
| Phosphorus | 247 mg | 35% |
| Potassium | 615 mg | 13% |
| Selenium | 20.4 µg | 37% |
| Sodium | 493 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 7.3 mg | 52% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 58.8 µg | 15% |
| Cobalamin (vitamin B12) | 0.39 µg | 16% |
| Choline | 62.3 mg | 15% |
| Vitamin A | 143 µg | 20% |
| Vitamin C | 66.3 mg | 88% |
| Vitamin D (D2 + D3) | 39 IU | 7% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 9.5 µg | 11% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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