Pan-Seared Five-Spice Duck Breast with Balsamic Jus

This Pan-Seared Five-Spice Duck Breast with Balsamic Jus is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Christine Hanna Editor's note: Chris Hanna suggests serving her French Lentil, Prosciutto, and Pepper Salad alongside the pan-seared duck.The first time I made duck, I prepared traditional Peking duck using two enormous birds special-ordered fr

Ingredients

Servings 6

1 large garlic clove, finely chopped
1 tbsp grated peeled fresh ginger
2 tsp five-spice powder
1 tsp salt
1/2 tsp freshly ground pepper
4 single duck breasts
1 tbsp extra-virgin olive oil
1/4 cup/60 ml dry red wine
2 tbsp balsamic vinegar

Instructions

In a large, heavy self-sealing plastic bag, combine the garlic, ginger, five-spice powder, salt, and pepper. Add the duck breasts, seal, and refrigerate for at least 1 hour or up to 24 hours. Remove from the refrigerator 1 hour before cooking.
Preheat the oven to 400 °F/200 °C/gas 6. In a large ovenproof sauté pan, heat the olive oil over medium-high heat until shimmering. Sear the duck breast, skin side down, for 5 minutes; turn and sear for 5 minutes on the other side. Transfer the pan to the oven and roast for 5 minutes for medium-rare. Transfer the duck breasts to a plate and keep warm.
To make a balsamic jus, pour off the fat from the pan. Return the pan to medium-high heat, add the wine, and stir to scrape up the browned bits from the bottom of the pan. Cook to reduce the wine by half. Add the balsamic vinegar and cook to reduce for several more minutes.
Cut the duck breasts into diagonal slices and serve drizzled with the balsamic jus.

Why this Pan-Seared Five-Spice Duck Breast with Balsamic Jus works for PCOS

Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.

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Frequently Asked Questions

Is Pan-Seared Five-Spice Duck Breast with Balsamic Jus good for PCOS?

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

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. 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 6 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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