Duck Breast with Balsamic Pears - PCOS-Friendly Recipe

Servings: 2

Lunch

This Duck Breast with Balsamic Pears is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

We've got your romantic dinner for two covered with this French-inspired seared duck-breast recipe.

Ingredients

1 fresh or frozen (thawed) boneless duck-breast half with skin
Pepper
1/2 c. long-grain white rice
1 tbsp. chopped fresh parsley leaves
1 tsp. snipped fresh chives
1/4 c. balsamic vinegar
2 tbsp. water
1 tsp. sugar
1/2 tsp. freshly grated orange peel
1 Bosc or D'Anjou pear
1 large shallot
1 bag microwave-in-bag baby spinach
1/4 c. slivered almonds

Instructions

Pat duck breast dry with paper towels. With knife, cut four 1/4-inch-deep diagonal slashes in skin and fat. On waxed paper, evenly sprinkle duck breast with 1/4 teaspoon salt and 1/2 teaspoon freshly ground black pepper to season both sides.
In 10-inch nonstick skillet, cook duck, skin side down, on medium 16 to 18 minutes or until skin is browned and crispy. As duck cooks, spoon off excess fat in skillet. Turn duck over; cook 10 minutes for medium-rare or until desired doneness.
While duck cooks, in 2-quart saucepan, prepare rice as label directs; when done, stir in parsley, chives, and 1/4 teaspoon salt. In cup, mix vinegar, water, sugar, and peel.
Transfer duck to cutting board; cover with foil to keep warm. Discard all but 2 teaspoons fat from skillet. Stir in pear and cook 5 minutes or until it begins to brown; transfer to plate. Add shallot to skillet and cook 1 minute. Stir in vinegar mixture; cook 2 to 4 minutes, until sauce begins to thicken
Meanwhile, prepare bagged spinach in microwave as label directs.
To serve, divide spinach and rice between 2 dinner plates; sprinkle rice with almonds. Thinly slice duck breast, and serve with pears and balsamic sauce. Nutritional information is based on 1 serving with skin.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Spinach.

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Frequently Asked Questions

Is Duck Breast with Balsamic Pears good for PCOS?

Yes, this Duck Breast with Balsamic Pears recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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