Crispy Roast Duck with Blackberry Sauce - PCOS-Friendly Recipe

Servings: 2

Dinner

This Crispy Roast Duck with Blackberry Sauce is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Emily Ansara Baines While entertaining guests, the Earl of Grantham might perhaps offer a bit of hunting—should the weather permit. Although fowl such as pheasants or wild game like hare might be preferred, should a guest kill a mallard or some

Ingredients

1/2 cup plus 1 tablespoon unsalted butter
1/4 cup white sugar
1/3 cup dry white wine: Chenin Blanc or Sauvignon Blanc
1/4 cup orange juice
1/4 cup lemon juice
2 tablespoons red wine vinegar
1 1/2 cups frozen blackberries, thawed
1 3/4 cups chicken broth
2 tablespoons Cognac
1 tablespoon Vermont maple syrup
4 (5- to 6-ounce) duck breast halves with skin
Kosher salt to taste
Black pepper to taste
Additional blackberries for presentation

Instructions

Melt 1/2 cup butter in a large skillet over medium-high heat.
Slowly stir in sugar, stirring until sugar thoroughly dissolves and sauce turns a deep amber color, about 5-8 minutes. Pour in wine, orange juice, lemon juice, and red wine vinegar. Still stirring, bring entire mixture to boil.
Add berries and chicken broth to sauce; continuing to boil until sauce thickens and is reduced to about 1 1/2 cups, stirring occasionally. This will take about 20-30 minutes.
Add Cognac and maple syrup. Using the back of a spoon, mash the berries into the mixture. Set aside.
Preheat oven to 400 °F. After trimming any excess fat from the duck breasts, cut small slits in the skin (but not in the meat) of the duck. Thoroughly season breasts with salt and pepper.
Heat a heavy ovenproof skillet over high heat. Add duck—skin-side down—and sear until lightly brown, about 5 minutes. Turn over and cook for an additional 2-3 minutes. Transfer skillet to oven and cook until duck reaches desired doneness (about 5 minutes for medium).
As duck bakes, reheat blackberry sauce over low heat. Add last tablespoon of butter and whisk until just barely melted. Season to taste with salt and pepper.
Spoon sauce onto plates, then place duck atop sauce. Garnish with additional sauce and blackberries if so desired.

PCOS-Friendly Foods in This Recipe

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

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Crispy Roast Duck with Blackberry Sauce good for PCOS?

Yes, this Crispy Roast Duck with Blackberry Sauce 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 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

Cook Another PCOS-Friendly Dinner

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

Hormone Balance: Kefir Green Goddess Dressing Hormone Support: Collagen Beauty Water for PCOS Hormone Balance: Arugula and Walnut Pesto for PCOS Hormone Balance: Probiotic Green Goddess Dressing PCOS Liver Support: Microgreens Power Salad Metabolic Health: Sorrel Soup for PCOS

Browse All Dinner Recipes