Low Fat Arroz de Pato (Duck Rice)

Savor the rich, comforting flavors of Portuguese cuisine with a healthy twist in this Low Fat Arroz de Pato (Duck Rice). This lightened-up version swaps out traditional fatty cuts for tender, seared duck breast while retaining all the hearty, savory goodness of the classic dish. Nutty brown rice absorbs the aromatic blend of paprika, garlic, and white wine, while vibrant vegetables and frozen peas add bursts of color and nutrition. Simmered to perfection in chicken broth and finished with shredded duck, this one-pot meal is as wholesome as it is satisfying. High in protein, low in fat, and ready to serve as a show-stopping family dinner, this recipe lets you enjoy the indulgence of arroz de pato without guilt. Perfectly garnished with fresh parsley, this dish pairs beautifully with a crisp green salad or roasted seasonal vegetables.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 2 pieces Duck breast
• 2 whole Bay leaves
• 1 medium, chopped Carrot
• 1 chopped Celery stalk
• 1 large, finely chopped Onion
• 2 minced Garlic clove
• 1 cup Brown rice
• 3 cups Chicken broth
• 0.5 cup White wine
• 0.5 cup Frozen peas
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons, chopped Fresh parsley
• 1 teaspoon Paprika
• 1 tablespoon Olive oil

Directions

Step 1

Preheat the oven to 350°F (175°C).

Step 2

In a large pot over medium heat, add 1 tablespoon of olive oil. Once hot, add the duck breasts skin-side down and sear until golden brown on both sides, about 5 minutes per side. Remove the duck from the pot and set aside.

Step 3

In the same pot, add the chopped onion, garlic, carrot, and celery. Cook until the vegetables are softened, about 5 minutes.

Step 4

Stir in the brown rice, paprika, salt, and black pepper. Toast the rice for 2 minutes, stirring frequently.

Step 5

Deglaze the pot with white wine, scraping any brown bits from the bottom. Allow the wine to reduce for 2 minutes.

Step 6

Add the chicken broth and bay leaves, then return the duck breasts to the pot, submerging them slightly in the liquid.

Step 7

Bring the mixture to a boil, then cover with a lid and transfer the pot to the preheated oven. Cook for 40 minutes or until the rice is tender and the duck is cooked through.

Step 8

Remove the duck breasts and shred the meat, discarding the skin. Return the shredded duck meat to the pot along with the frozen peas. Stir well to combine.

Step 9

Cover the pot again and let sit for an additional 5 minutes to heat the peas through and allow the flavors to meld.

Step 10

Remove the bay leaves and adjust seasoning with salt and pepper if necessary. Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(1851.8g)

Amount per serving	% Daily Value*
Calories	2042.2

Total Fat 130.6g	0%
Saturated Fat 41.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 336mg	0%
Sodium 4359.1mg	0%
Total Carbohydrate 93.1g	0%
Dietary Fiber 14.4g	0%
Total Sugars 20.4g
Protein 103.0g	0%

Vitamin D 0IU	0%
Calcium 257.0mg	0%
Iron 29.6mg	0%
Potassium 2578.6mg	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: 60.0%

Protein: 21.0%

Carbs: 19.0%