Heart-Healthy Arroz de Pato (Duck Rice)

Savor a flavorful twist on a Portuguese classic with this Heart-Healthy Arroz de Pato (Duck Rice), a wholesome, nourishing dish packed with bold taste and nutritious ingredients. This recipe pairs tender, oven-roasted duck breast with hearty brown rice cooked in low-sodium chicken broth, brightened by red bell peppers, peas, and vibrant lemon juice. Infused with aromatics like garlic, onions, and bay leaf, each bite is a celebration of rich, savory depth with a light, healthier spin. Perfect for a family dinner or a special occasion, this recipe is a guilt-free way to enjoy a traditional comfort dish without compromising on flavor or heart health.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 2 pieces Duck breast
• 2 tablespoons Olive oil
• 1.5 cups Brown rice
• 4 cups Low-sodium chicken broth
• 1 Red bell pepper, diced
• 1 Onion, finely chopped
• 3 Garlic cloves, minced
• 1 Bay leaf
• 1 cup Frozen peas
• 2 tablespoons Lemon juice
• 2 tablespoons Parsley, chopped
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Salt

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Season the duck breasts with half of the salt and black pepper.

Step 3

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Sear the duck breasts skin-side down for about 5 minutes until the skin is crispy. Turn the duck and cook for another 2 minutes.

Step 4

Transfer the skillet to the preheated oven and roast the duck breasts for about 15 minutes. Remove from the oven and let them rest before slicing into thin strips.

Step 5

While the duck is resting, in a large pot, heat the remaining tablespoon of olive oil over medium heat. Add the onions and sauté until translucent, about 5 minutes.

Step 6

Add the garlic and red bell pepper, and cook for another 3 minutes until fragrant.

Step 7

Stir in the rice, ensuring it is well coated with the oil and vegetables. Add the bay leaf, remaining salt, and black pepper.

Step 8

Pour in the chicken broth, bring it to a boil, then reduce the heat to low, cover, and simmer for about 35 minutes, or until the rice is cooked and liquid is absorbed.

Step 9

About 10 minutes before the rice is done, fold in the frozen peas.

Step 10

Once the rice and peas are cooked, remove the bay leaf, and stir in the lemon juice and chopped parsley.

Step 11

Serve the rice with sliced duck breast on top, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(2148.3g)

Amount per serving	% Daily Value*
Calories	2236.4

Total Fat 147.6g	0%
Saturated Fat 43.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 336mg	0%
Sodium 1736.3mg	0%
Total Carbohydrate 121.2g	0%
Dietary Fiber 19.5g	0%
Total Sugars 25.4g
Protein 107.6g	0%

Vitamin D 0IU	0%
Calcium 194.2mg	0%
Iron 28.7mg	0%
Potassium 2016.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.2%

Protein: 19.2%

Carbs: 21.6%