Grillades de Canard

Grillades de Canard is a delightful French BBQ dish featuring grilled duck breast marinated in a zesty blend of herbs and citrus. This healthy version boasts a rich flavor profile while remaining light and nutritious, perfect for a summer cookout.

Ingredients

• Duck breast - 2 pieces (approximately 200g each)
• Olive oil - 2 tablespoons
• Fresh thyme - 1 tablespoon, chopped
• Garlic - 2 cloves, minced
• Lemon juice - 2 tablespoons
• Orange juice - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Mixed greens - 100g (for serving)

Steps

1. In a medium bowl, whisk together olive oil, chopped thyme, minced garlic, lemon juice, orange juice, salt, and black pepper to create a marinade.
2. Score the skin of the duck breasts in a crosshatch pattern, being careful not to cut into the meat, then place them in the marinade and coat well. Let marinate for at least 15 minutes.
3. Preheat your grill to medium-high heat.
4. Remove the duck breasts from the marinade and shake off excess. Place them skin-side down on the grill.
5. Grill for about 6-8 minutes until the skin is crispy and golden brown. Flip and grill for another 4-6 minutes until the internal temperature reaches 65°C (150°F) for medium-rare.
6. Remove the duck from the grill and let it rest for 5 minutes before slicing.
7. Serve the sliced duck breast over a bed of mixed greens, drizzled with any remaining marinade or a squeeze of fresh lemon.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 5 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 700 mg
• Cholesterol: 90 mg
• Total Fat: 30 g
• Saturated Fat: 8 g
• Unsaturated Fat: 20 g
• Water: 0.2 L

Health Benefits

• Rich in protein, supporting muscle growth and repair.
• Contains healthy fats, which are beneficial for heart health.

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