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Orange Rosemary Duck Protein Bowl

Zesty Orange Rosemary Duck Protein Bowl with wild rice, Brussels sprouts, and cranberries.

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Zesty Orange Rosemary Duck Protein Bowl with wild rice, Brussels sprouts, and cranberries.

This Zesty Orange Rosemary Duck Protein Bowl is a culinary masterpiece that combines the rich flavors of seared duck breast with a tantalizing orange rosemary glaze. The duck is perfectly cooked, offering a succulent texture and flavor, while the wild rice serves as a nutritious base. Topped with roasted Brussels sprouts and vibrant cranberries, this dish is a feast for both the eyes and palate. It’s not just a meal; it’s an experience that will elevate your dining table, perfect for any occasion.

In addition to its outstanding taste, this protein bowl is packed with nutritional benefits. Duck is a high-quality source of protein, which is essential for muscle maintenance and repair. The addition of wild rice offers complex carbohydrates and fiber, promoting digestive health, while Brussels sprouts bring a host of vitamins and antioxidants. The zesty orange glaze not only enhances flavor but also adds vitamin C, crucial for immune function. Cranberries are packed with antioxidants, making this dish not only delicious but also health-conscious.

This flavorful protein bowl is suitable for various dining occasions. Whether you’re hosting a festive gathering, preparing a weeknight dinner, or impressing guests at a special dinner party, this dish caters to all. Its striking presentation and delightful flavor make it a standout centerpiece. Share this delicious bowl with family and friends during holiday celebrations or serve it as a nourishing meal any day of the week to savor its vibrant flavors.

Zesty Orange Rosemary Duck Protein Bowl with wild rice, Brussels sprouts, and cranberries.

Orange Rosemary Duck Protein Bowl

Recipe by David Murphy

Difficulty

Intermediate

Servings

2 servings

Prep time

15 Mins

Cooking time

50 Mins

Ingredients

  • 2 duck breasts (approximately 300g)
  • 200g wild rice
  • 300g Brussels sprouts
  • 100g cranberries (fresh or dried)
  • Juice of 2 oranges
  • 2 tablespoons fresh rosemary (chopped)
  • Salt (to taste)
  • Pepper (to taste)
  • Olive oil (for roasting)
  • 1 teaspoon sugar (optional)

Instructions

  1. Preheat your oven to 200°C (400°F) for the Brussels sprouts.
  2. Season the duck breast with salt and pepper, then sear in a hot pan skin-side down for 6–8 minutes until crispy.
  3. Flip the duck breast and cook for an additional 4–5 minutes to medium-rare.
  4. Remove duck from the pan and let it rest for 5 minutes before slicing.
  5. In the same pan, add fresh orange juice, chopped rosemary, and a pinch of sugar. Simmer until thickened.
  6. Toss Brussels sprouts with olive oil, salt, and pepper, then roast in the oven for about 20 minutes until golden.
  7. Cook wild rice according to package instructions, typically simmering in water for about 40–45 minutes.
  8. In a bowl, layer wild rice, sliced duck breast, roasted Brussels sprouts, and cranberries.
  9. Drizzle the orange rosemary glaze over the top and garnish with additional rosemary if desired.
  10. Serve warm and enjoy your meal!

Nutrition Facts

Calories

600

Carbs

45

Protein

40

Fats

30