Diabetes Forecast

Seared Duck Breast Salad

Per Serving

Seared Duck Breast Salad

Makes: 4 servings
Serving Size: 2 oz duck (without skin), 2 cups salad
Calories 190
Fat 12 g
Saturated Fat 1.6 g
Trans Fat 0 g
Carbohydrate 12 g
Fiber 4 g
Sugars 7 g
Cholesterol 40 mg
Sodium 210 mg
Potassium 505 mg
Protein 10 g
Phosphorus 120 mg
Choices: Fruit 0.5, Nonstarchy Vegetable 1, Lean Protein 1, Fat 2
  • Makes: 4 servings
  • Serving Size: 2 oz duck (without skin), 2 cups salad
  • Preparation Time: 15 minutes
  • Cooking Time: 20 minutes


2 (4-oz) boneless duck breasts
1 med. head romaine lettuce, chopped or torn
1 small head radicchio, torn
2 Tbsp. balsamic vinegar
2 1/2 Tbsp. olive oil
1 tsp. coarse Dijon mustard
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper
1 large orange, peeled and sectioned
2 Tbsp. toasted walnuts


  1. With a sharp knife, make a crisscross pattern on the skin of the duck breasts; cooking with the skin helps retain the juiciness of the meat.
  2. In a cast-iron skillet over medium heat, sear the duck breasts, skin side down, for 12 to 15 minutes. Flip the duck and continue to cook for 5 to 6 minutes more—or longer, depending on your desired doneness. Remove the duck from the pan and tent with foil on a plate to keep warm.
  3. Add the romaine lettuce and radicchio to a bowl.
  4. In a small bowl, whisk together the vinegar, olive oil, mustard, salt, and pepper. Drizzle half of the dressing over the greens and toss to coat. Place the dressed greens on a serving platter. Arrange the orange sections on top of the greens.
  5. Remove the skin from the duck. Thinly slice the duck, then arrange the slices over the greens. Drizzle with the remaining dressing and garnish with the walnuts.

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