Ingredients for the Mango Salsa
| 2 C |
MANGO, DICED SMALL (2 1/2 LB AFTER PEELING AND SEEDING) |
| 1 pepper |
ANCHO CHILI PEPPER, REHYDRATED AND DICED SMALL |
| 3 T |
CILANTRO, CHOPPED FINE |
| 6 T |
KILN DRIED CHERRIES |
| 1 T |
MINT LEAVES, CHOPPED FINE |
| ¼ C |
RED ONION, DICED SMALL |
| ½ C+ 2 T |
ROMA TOMATO, DICED SMALL |
| ½ t |
GARLIC, MINCED |
| 1 T |
SHERRY VINEGAR |
| 1 T |
RASPBERRY VINEGAR |
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Yield: About 1 ½ C
Servings: 12
Serving Size: ¼ C
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Ingredients for the Prickly Pear Marinade
| 1 C |
APPLE JUICE |
| 1 T |
APPLE CIDER VINEGAR |
| 4 T |
PRICKLY PEAR SYRUP |
| 2 T |
OLIVE OIL |
| 3 t |
CANOLA OIL |
| 4 T |
PORT WINE |
| 2 T |
SOY SAUCE, LOW-SODIUM |
| ¼ t |
LIQUID BARBECUE SMOKE |
| 2 t |
BAY LEAVES |
| 4 t |
CILANTRO, CHOPPED |
| ⅔ t |
GARLIC, CHOPPED |
| 2 T |
SHALLOT, CHOPPED |
| 1 T |
CUMIN SEED, TOASTED |
| ⅔ t |
CRUSHED RED PEPPER |
| 2 pinches |
DRIED THYME |
| 2 pinches |
FRESH ROSEMARY, CHOPPED |
| 1 T |
CRACKED BLACK PEPPER, black |
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Yield: About 17 oz
Servings: 16
Serving Size: 4 oz
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Ingredients for the Pan Seared Duck
| Four 4-oz Portions |
PRICKLY PEAR MARINATED BONELESS DUCK BREAST, TRIMMED OF MOST FAT |
| 1 C |
MANGO SALSA (SEE RECIPE) |
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Yield: 4
Servings: 4
Serving Size: 6 oz
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Directions for the Mango Salsa
- Soak the ancho chile in hot water to soften.
- For the chiles, remove stems, split open and dip in water to remove seeds before dicing.
- Combine with the remaining ingredients in a mixing bowl.
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Directions for the Prickly Pear Marinade
- Combine all ingredients.
- Add trimmed duck breasts and marinate for at least 2 hours.
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Directions for the Pan Seared Duck
- Pre-heat sauté pan over high heat.
- Add two trigger pulls of olive oil from spray bottle (1/2 t approx).
- Place duck fat side down in pan and sear until fat begins to brown. Flip over and sear other side.
- Place in 450 degree oven and cook to desired temp (med rare recommended)
- Top with mango salsa.
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Nutrient Analysis, Single Serving
Mango Salsa
| Calories: 34 |
Net Carbs: 8g |
Protein: trace |
| Fat: trace |
Saturated Fat: trace |
Cholesterol: 0 |
| Sodium: 2mg |
Fiber: 1g |
NC-P-F Ratio:
91-4-5 |
Nutrient Analysis, Single Serving
Prickly Pear Marinade
| Calories: 5 |
Net Carbs: 1g |
Protein: trace |
| Fat: trace |
Saturated Fat: 0 |
Cholesterol: 0 |
| Sodium: 8mg |
Fiber: 0 |
NC-P-F Ratio:
43-2-48 |
Nutrient Analysis, Single Serving
Pan Seared Duck
| Calories: 203 |
Net Carbs: 10g |
Protein: 32g |
| Fat: 3g |
Saturated Fat: 1g |
Cholesterol: 162mg |
| Sodium: 133mg |
Fiber: 1g |
NC-P-F Ratio:
21-65-15 |
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