Slow Roasted Duck with Herb Balsamic Glaze

Slow Roasted Duck with Herb Balsamic Glaze

Roasted Duck Duck… considered a “white meat” protein, duck is darker in color and is the delicious alternative to pork and chicken. And as a side note, domesticated duck is commonly included in the poultry family while wild duck is referred to as a game bird.

Cooking duck is not as complicated as you may think. Duck’s natural depth of flavor that pairs nicely with select spices, fresh herbs, and acidic ingredients like lemon and vinegar.

Slow Roasted Duck with Herb Balsamic Lemon Glaze

Here, balsamic vinegar is combined with fresh lemon juice and the fresh cilantro. The mixture is basted (coated) over the duck every 20 minutes or so while the duck is slow roasting in a 325*F oven for about 3 hours.

Nutritionally speaking, duck ranks positively in health benefits.

Fat grams: Skinless, duck is comparable to chicken and turkey breast
Calories are on par or lower than chicken, pork, or turkey depending on the cut of meat (dark meat vs white meat)
Comparable to chicken, pork, turkey in saturated fats. Duck fat is a good cooking oil similar to olive oil
Duck is a good source of iron, vitamins B1, B2, E, and folate
A great source of protein and minerals

Duck with herbs

Duck Panini (sandwich) is YUMMY:

skip the sauce portion of the recipe and the roasted vegetables
slow roast the duck as instructed and add 1 cup of water and 1/4 cup of apple cider vinegar to the roasting pan
cook until it is falling off the bone
Shred and drizzle with pan juices
Serve on toasted whole grain bread with goat cheese
Keep it #SOBikini friendly, slice bread in quarters
serve quartered MIni-Panini as an appetizer

Nutrition:
Serves 8
Calories: 839
Fat: 44.7g
Saturated Fat: 15.8g
Protein: 90.4g
Carbohydrates: 13.2g
Sodium: 846mg
Fiber: 4.3g

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Recipe

Slow Roasted Duck with Herb Balsamic Glaze

Beef & Poultry

Duck is slow roasted with fennel and herbs and basted with balsamic vinegar, lemon juice, and cilantro

Ingredients

2 4-pound ducks (wings and neck set aside)
sea salt as needed
ground black pepper as needed
2 tablespoons olive oil
7 garlic cloves, whole
4 fennel bulbs, trimmed, outer layers only, roughly chopped
7 cups chicken or vegetable broth
1 lemon, sliced
12 to 15 fresh thyme sprigs
4 medium sprigs fresh rosemary
1 cup balsamic vinegar
juice of 1 lemon
2 tablespoons finely chopped fresh cilantro leaves
1 large white onion, cut into large chunks
6 medium carrots, roots trimmed and discarded, sliced into 1 inch thick slices fennel stalks, leftover from above
1 bay leaf
1 cup water

Instructions

Preheat oven to 325*F.
Fit a large roasting pan with rack.
Place ducks on rack.
Season ducks with sea salt and pepper, about 1/2 teaspoon each per duck
Heat olive oil in large, heavy saucepan over medium-high heat.
Add duck wings and neck and cook until browned.
Add 3 garlic cloves and fennel bulb and reduce heat to low.
Cook until liquid is reduced and vegetables are soft, about 45 minutes.
Strain mixture into a small saucepan and set aside.
Divide remaining garlic between ducks and place inside the cavity.
Divide lemon slices, thyme and rosemary equally and place inside the cavity.
Place duck in oven.
Mix together balsamic, lemon, and cilantro.
Baste duck after 25 minutes of cooking and baste every 20 minutes until done, about 3 hours.
At the 1 hour and 45 minute mark, add white onion, carrots, fennel, and bay leaf to the roasting pan along with 1 1/2 cups of water.
Continue roasting all and basting duck until vegetables are tender and duck skin is dark brown and meat is just coming away from the bone.
Remove from oven and let stand for 10 minutes.
Heat sauce over medium heat until just warmed.
Serve sauce over carved duck with roasted vegetables, discarding bay leaf.

Serves

Preparation Time (hrs/min)

0, 30

Slow Roasted Duck with Herb Balsamic Glaze

Slow Roasted Duck with Herb Balsamic Glaze