Seared Duck with Country Ham and Bourbon Demi-Glace - PCOS-Friendly Recipe
This Seared Duck with Country Ham and Bourbon Demi-Glace is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 4 boneless duck breasts, skin removed and reserved
- 4 tablespoons chipotle in adobo, pureed
- 4 teaspoons bourbon
- 4 teaspoons rendered duck fat
- 4 cloves garlic
- 4 sprigs fresh thyme
- Ice water, for shocking
Instructions
- For marinating the duck: Set the immersion circulator temperature to 129 degrees F. Vacuum-seal each duck breast individually with 1 tablespoon chipotle puree, 1 teaspoon bourbon, 1 teaspoon duck fat, 1 clove garlic and 1 sprig fresh thyme. Sous-vide the duck breasts in the immersion circulator for 3 hours. Remove from the water and shock in an ice bath. Hold in the refrigerator until ready to serve. For the rice: Cook the ham and diced onions together in a sauce pan over low heat. When the onions start to soften, add 4 cups water and the butter and salt. Bring to boil, and then add the rice. Bring back to a boil, and then lower the heat and simmer until the rice is tender, 10 minutes. Drain and rinse twice to remove starch. Once completely drained, spread the rice into a single layer in a baking sheet and refrigerate. For the red peas: Add the peas to a pot and cover with the chicken stock. Add the bay leaves, garlic, onions and country ham bone or fat to add pork flavor. Simmer until the peas are tender, and then drain, remove the vegetables and bay leaves and refrigerate. For the demi-glace: Combine the ham, shallots, carrots, celery, onions, duck skin and fat and ham bone in a large sauce pot and cook until the fat has been rendered. Pour in the bourbon to deglaze and cook for about 1 minute. Bring to a boil, and then reduce to a simmer. Cook until reduced by half and coats the back of a spoon. Strain, season with salt and pepper and set aside to keep warm. For the turnips: Place the turnips in a pot and cover with the chicken stock and add the butter. Boil until tender, and then slice off the bottoms to create a flat surface. For cooking the duck: Heat a cast-iron skillet until smoking hot. Sear each duck breasts for about 2 minutes per side. Set aside to rest for at least 2 minutes. Combine 1 teaspoon duck fat with 2 ounces red peas, 2 ounces rice, 1 teaspoon salt, 1 teaspoon pepper and 1 teaspoon chopped scallions in a pan and cook over medium-low heat to warm through. Once the duck has rested, slice and serve fanned out over the rice. Drizzle with the sauce and garnish with the turnips.
- NotesThis recipe was provided by professional chefs and has been scaled down from a bulk recipe provided by a restaurant. The Food Network Kitchens chefs have not tested this recipe, in the proportions indicated, and therefore, we cannot make any representation as to the results.
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Frequently Asked Questions
Yes, this Seared Duck with Country Ham and Bourbon Demi-Glace recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 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.
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