Ingredients Jump to Instructions ↓

  1. 1/2 teaspoon 2 1/2ml Dried red pepper flakes

  2. 1/2 teaspoon 2 1/2ml Cinnamon

  3. 1/2 teaspoon 2 1/2ml Ground coriander

  4. 1/2 teaspoon 2 1/2ml Salt

  5. 4 Boneless skinned duck breast halves - abt

  6. 1 lb total 2 teaspoons 10ml Olive oil

  7. 2 teaspoons 10ml Unsalted butter Warm Cranberry and Apple Chutney

  8. 1 teaspoon 5ml Olive oil

  9. 1 Red onion - chopped

  10. 1 teaspoon 5ml Minced garlic

  11. 2 Tart apples - unpeeled, cored, And diced

  12. 2 cups 186g / 6.6oz Fresh or frozen cranberries

  13. 1/2 cup 80g / 2.8oz Light brown sugar - (packed)

  14. 3 tablespoons 45ml White balsamic vinegar

  15. 1/4 teaspoon 1 1/3ml Mustard seeds

  16. 1/4 teaspoon 1 1/3ml Dried red pepper flakes

  17. 1/4 teaspoon 1 1/3ml Ground ginger

  18. 1/8 teaspoon 0.6ml Salt

  19. 1/8 teaspoon 0.6ml Ground allspice

  20. 1/8 teaspoon 0.6ml Ground cloves

Instructions Jump to Ingredients ↑

  1. Recipe Instructions For the Warm Cranberry And Apple Chutney: Heat the oil in a non-aluminum saucepan over medium-high heat. Add the onion; cook until soft, about 4 minutes. Stir in the garlic; cook 1 minute. Add the apples, cranberries, sugar, vinegar, mustard seeds, red pepper flakes, ginger, salt, allspice and cloves. Bring to a boil, reduce the heat and simmer, covered, until the fruit is tender, about 10 minutes. (This can be kept 10 days refrigerated or frozen up to 1 month. To serve warm, gently reheat, adding water if the mixture is too thick. The chutney can also be served chilled or at room temperature.) Makes 3 cups. (This chutney yields more than you'll need for this meal, so serve the rest with pork, ham, lamb or other poultry. It also makes a tasty, low-fat sandwich spread) Combine the pepper flakes, cinnamon, coriander and salt in a small dish. Sprinkle half the mix on top of the duck breasts, dividing evenly. Gently pat the seasoning in place with your hands. Heat the oil and butter in a large nonstick skillet over medium-high heat. When hot, place the breasts, seasoned-side down, in the skillet. Sprinkle the remaining seasoning over the unseasoned side of the breasts. Cook, uncovered, turning only once, until the underside is browned, about 3 minutes total for rare, about 5 minutes total for medium. (The meat becomes tough when well done.) Transfer the duck to a warm platter. Cover with foil; let rest 5 minutes. To serve, cut each breast across the grain on a slight angle. Place each on the cooked spaghetti squash, fanning out the slices. Drizzle with any pan juices. Top the duck breasts with about 2 tablespoons of Warm Cranberry Apple Chutney. Serve hot, passing any remaining warm chutney separately. This recipe yields 4 servings. Each serving without chutney: 225 calories; 373 mg sodium; 130 mg cholesterol; 14 grams fat; 4 grams saturated fat; 0 carbohydrates; 23 grams protein; 0.30 gram fiber. Each 1/4 cup of chutney: 59 calories; 29 mg sodium; 0 cholesterol; 1 gram fat; 0 saturated fat; 14 grams carbohydrates; 0 protein; 1.32 grams fiber.


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