Duck Breast With Apples

Recipe Ingredients

1 teaspoon	5ml	Ground allspice
1 teaspoon	5ml	Freshly-ground black pepper
1/4 teaspoon	1.3ml	Salt
4		Skinless duck breasts - (5 oz ea) - all fat removed
		Refrigerated butter-flavored cooking spray - as needed
1		Onion - (5 oz) - minced (medium)
2		Garlic cloves - minced (large)
3		Fresh sage leaves - minced
		= (or 1/4 tspn rubbed dried sage)
1 teaspoon	5ml	Minced fresh rosemary
		= (or 1/4 tspn crushed dried rosemary)
1/2 oz	14g	Low-fat low-sodium ham - chopped
1/2 cup	118ml	Dry white wine
1/2 cup	31g / 1.1oz	Fat-free no-salt-added canned chicken
		Broth
2		Granny Smith apples - (10 oz total) - cored, sliced (medium)
		= (or Fiji apples)
1 tablespoon	15ml	Red wine vinegar
		Extra fresh sage leaves for garnish - (optional)

Recipe Instructions

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 saute 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 saute 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.

Source:
Diabetic Recipes at http://www.diabetic-recipes.com

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