Low Fat Crispy Roast Duck Rice

Experience the perfect balance of indulgence and health with this Low Fat Crispy Roast Duck Rice recipe, a lighter twist on a culinary classic. Featuring tender, marinated duck breasts roasted to golden perfection, this dish achieves a satisfyingly crispy skin without excess fat, thanks to careful preparation and a wire rack cooking technique. Paired with nutty brown rice simmered in low-fat chicken broth and garnished with crunchy cucumber slices and fresh green onions, this meal delivers a wholesome yet elegant flair. Flavored with rich notes of soy sauce, garlic, ginger, and five-spice powder, it tantalizes the palate while keeping things on the lighter side. Ready in just one hour, this is the ultimate healthy roast duck recipe for weeknight dinners or special occasions. Perfect for fans of high protein, low fat meals loaded with flavor!

Nutriscore Rating: 65/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pieces Duck breasts
• 3 tablespoons Low-sodium soy sauce
• 2 tablespoons Rice vinegar
• 1 tablespoon Honey
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 1 teaspoon Five-spice powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper, freshly ground
• 1 cup Brown rice
• 2 cups Chicken broth, low fat
• 2 pieces Green onions, sliced
• 1 piece Cucumber, sliced

Directions

Step 1

Pat the duck breasts dry with paper towels. This helps in achieving a crispy skin.

Step 2

In a small bowl, combine soy sauce, rice vinegar, honey, minced garlic, grated ginger, five-spice powder, salt, and black pepper. Mix well to form a marinade.

Step 3

Place the duck breasts in a shallow dish and pour the marinade over them. Ensure the duck breasts are well coated. Cover and refrigerate for at least 2 hours, preferably overnight for better flavor.

Step 4

Preheat the oven to 375°F (190°C).

Step 5

Remove the duck from the marinade and place them skin side up on a wire rack set over a baking sheet. This allows the fat to drip away from the duck during roasting.

Step 6

Roast in the preheated oven for 25-30 minutes until the skin is crispy and the meat is cooked through.

Step 7

While the duck is roasting, rinse the brown rice under cold water to remove excess starch.

Step 8

In a medium saucepan, bring the chicken broth to a boil. Add the rinsed brown rice, stir, and reduce the heat to a simmer.

Step 9

Cover and cook the rice for about 35-40 minutes, or until the rice is tender and the liquid is absorbed.

Step 10

Once done, remove the duck breasts from the oven and let them rest for about 5 minutes before slicing thinly.

Step 11

To serve, place a portion of brown rice on each plate. Top with slices of the roast duck. Garnish with sliced green onions and cucumber for a refreshing crunch.

Nutrition Facts

Serving size	(1325.9g)

Amount per serving	% Daily Value*
Calories	1103.6

Total Fat 60.2g	0%
Saturated Fat 20.1g	0%
Polyunsaturated Fat g
Cholesterol 168mg	0%
Sodium 5731.3mg	0%
Total Carbohydrate 87.1g	0%
Dietary Fiber 7.6g	0%
Total Sugars 23.9g
Protein 55.8g	0%

Vitamin D 0IU	0%
Calcium 174.1mg	0%
Iron 10.4mg	0%
Potassium 1174.4mg	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: 48.7%

Protein: 20.0%

Carbs: 31.3%