The New Mediterranean Diet Cookbook
Martina Slajerova | Dr. Nicholas Norwitz | Thomas DeLauer | Rohan Kashid
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Duck Breasts with Asparagus for Two

5 stars, average of 2 ratings

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Planning a romantic dinner for two? This recipe is perfect for Valentine's Day and just about any other occasion!

You don't have to bake the whole duck to enjoy deliciously juicy and tender meat with the perfect crispy skin. All you need is duck breasts, asparagus, lemon juice, salt and pepper. There's plenty of fat in the duck skin which will render as you cook them so you can then use it to roast the asparagus.

This dinner recipe is ultra low in carbs and really easy to prepare in less than 20 minutes. Instead of asparagus you can serve these with broccoli or creamy Keto Cauliflower Mash.

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Hands-on Overall

Serving size 1 breast + asparagus

Allergy information for Duck Breasts with Asparagus for Two

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
Low FODMAP

Nutritional values (per serving, 1 breast + asparagus)

Net carbs2.7 grams
Protein42 grams
Fat34.4 grams
Calories502 kcal
Calories from carbs 2%, protein 34%, fat 64%
Total carbs5.4 gramsFiber2.7 gramsSugars2.5 gramsSaturated fat11.3 gramsSodium167 mg(7% RDA)Magnesium63 mg(16% RDA)Potassium823 mg(41% EMR)

Ingredients (makes 2 servings)

  • 2 large duck breasts, skin-on (450 g/ 1 lb)
  • sea salt and pepper, to taste
  • 1 bunch asparagus (250 g/ 8.8 oz)
  • 1 tbsp fresh lemon juice (15 ml)

Instructions

  1. Prepare the duck breasts. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Pat the skin with a paper towel to remove excess moisture. Score the skin and season with salt and pepper. Duck Breasts with Asparagus for Two
  2. Heat a medium oven-friendly pan over a medium-high heat. Place the duck breasts skin side down into the hot dry pan (no oil needed) and cook on medium-high for about 5 minutes, until the fat is rendered and the skin crisps up and is lightly golden. Turn on the other side and cook for about 30 seconds just to seal the breasts. Turn back on the other side (skin side down) and place the skillet in the oven. Duck Breasts with Asparagus for Two
  3. Cook for 6-8 minutes (6 minutes for rare, 7 minutes for medium or 8 minutes for well done). Remove from the oven and place on a chopping board to rest. Increase the temperature in the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Duck Breasts with Asparagus for Two
  4. Add the asparagus to the hot skillet with the duck fat and season with salt and pepper. Drizzle with lemon juice and toss to combine. Place back in the oven and bake until crisp tender for 5 to 7 minutes. Duck Breasts with Asparagus for Two
  5. When the asparagus is ready, slice the duck breasts into thicker slices and serve. Eat immediately while still warm. Optionally, serve with lemon wedges. Duck Breasts with Asparagus for Two

Ingredient nutritional breakdown (per serving, 1 breast + asparagus)

Net carbsProteinFatCalories
Duck breast, raw
0 g39.2 g34.2 g475 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g1 kcal
Asparagus, fresh
2.2 g2.8 g0.2 g25 kcal
Lemon juice, fresh
0.4 g0 g0 g1 kcal
Total per serving, 1 breast + asparagus
2.7 g42 g34.4 g502 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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