Heart-Healthy Crispy Roast Duck Rice

Indulge in the perfect balance of flavor and nutrition with this Heart-Healthy Crispy Roast Duck Rice recipe. Featuring tender, golden-crisp duck breast marinated in a tangy blend of low-sodium soy sauce, fresh orange juice, and a touch of honey, this dish offers a healthier twist on a classic favorite. Served on a bed of nutty brown rice and paired with steamed broccoli and carrots, it’s a complete meal packed with fiber, lean protein, and vibrant colors. The aromatic hints of ginger, garlic, and fresh thyme elevate each bite, while the oven-roasting technique ensures a succulent result without excess oil. Perfect for a wholesome dinner, this recipe combines gourmet flavors with heart-smart ingredients for a satisfying meal that prioritizes health and taste.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 2 whole Duck breast
• 1 cup Brown rice
• 2 tablespoons Low-sodium soy sauce
• 1 cup Orange juice
• 1 tablespoon Ginger, grated
• 2 cloves Garlic, minced
• 1 tablespoon Honey
• 1 tablespoon Olive oil
• 1 teaspoon Black pepper
• 0.5 teaspoon Salt
• 1 tablespoon Fresh thyme
• 2 cups Broccoli, florets
• 1 cup Carrot, sliced
• 0.25 cup Spring onion, chopped

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a small bowl, mix together the low-sodium soy sauce, orange juice, grated ginger, minced garlic, honey, olive oil, black pepper, and salt until well combined.

Step 3

Score the skin of the duck breast by making shallow cuts in a criss-cross pattern, careful not to cut into the meat. Rub the marinade mixture all over the duck breasts and under the skin.

Step 4

Place the duck breasts skin side up on a wire rack in a roasting pan. Roast them in the preheated oven for 30-35 minutes.

Step 5

While the duck is roasting, rinse the brown rice under cold water until the water runs clear. Combine 1 cup of brown rice with 2 cups of water in a pot. Bring it to a boil, then reduce the heat, cover, and simmer for about 40 minutes or until rice is tender and water is absorbed.

Step 6

Remove the duck from the oven and let it rest for 5-10 minutes before slicing.

Step 7

In the meantime, steam the broccoli florets and carrot slices for about 5-7 minutes until they are just tender but still crisp.

Step 8

Serve thin slices of duck breast over the cooked brown rice, garnished with a sprinkle of fresh thyme and chopped spring onion.

Step 9

Serve the steamed vegetables on the side or mixed with the rice for added texture and fiber.

Nutrition Facts

Serving size	(1295.8g)

Amount per serving	% Daily Value*
Calories	2048.5

Total Fat 131.2g	0%
Saturated Fat 41.5g	0%
Polyunsaturated Fat 1.4g
Cholesterol 336mg	0%
Sodium 2584.5mg	0%
Total Carbohydrate 123.3g	0%
Dietary Fiber 15.1g	0%
Total Sugars 48.4g
Protein 98.8g	0%

Vitamin D 0IU	0%
Calcium 284.9mg	0%
Iron 29.1mg	0%
Potassium 2630.4mg	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: 57.1%

Protein: 19.1%

Carbs: 23.8%