This elegant dish, blending sweet and savoury flavours, is a true favourite among our nutritionists. Rich in iron, the duck pairs perfectly with a creamy purée to create a restaurant-quality meal that remains simple to prepare. This recipe is ideal for athletes at risk of iron deficiency.
Ingredients
Squash Purée
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½ butternut squash (approx. 500 g), halved lengthwise and seeded
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1 garlic clove
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60 ml (¼ cup) light feta cheese, crumbled
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60 to 80 ml (¼ to ⅓ cup) water
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Olive oil spray
Duck and Vegetables
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1 or 2 duck breasts (approx. 400 g total)
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500 ml (2 cups) Brussels sprouts, halved
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500 ml (2 cups) white mushrooms, sliced
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30 ml (2 tbsp) low-sodium soy sauce, or certified gluten-free tamari
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30 ml (2 tbsp) honey
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15 ml (1 tbsp) Dijon mustard
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1 or 2 garlic clove(s), finely minced
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Pepper, to taste
Preparation
- Preheat oven to 400°F (200°C).
- On a baking sheet lined with parchment paper, place the squash flesh-side up. Spray with oil, season with pepper, and place the garlic and feta in the cavity. Bake for 35 to 45 minutes or until the flesh is tender.
- Meanwhile, score the fat on the duck breasts in a diamond pattern and season to taste.
- In a large cold non-stick skillet, place the duck skin-side down. Heat over medium heat and cook for 6 to 8 minutes until the skin is crispy.
- Remove about half of the rendered fat from the skillet.
- Add the sauce (soy, honey, mustard, garlic) to the skillet. Flip the breasts and continue cooking for 5 minutes, basting the meat regularly.
- Remove the duck and wrap it in aluminum foil to rest.
- In the same skillet, cook the Brussels sprouts and mushrooms in the remaining sauce for 8 to 10 minutes until golden brown.
- Simultaneously, return the duck to the oven for 5 to 7 minutes for a medium-rare finish (internal temperature of 136°F / 58°C). Let rest for 5 minutes before slicing.
- Scoop out the squash flesh and blend into a smooth purée with the water (or milk) using a blender.
- Divide the purée among plates, add the vegetables, and top with the duck slices. Drizzle with the remaining cooking juices.
Notes
Keeps for 3 days in the refrigerator or 2 months in the freezer.
Most duck fat is located under the skin rather than in the meat. Scoring the fat and removing a portion after cooking helps reduce the final fat content while keeping the skin crispy. Duck meat remains an excellent source of protein and iron.
