I just love duck! We tried a new marinade tonight on the duck in the pic. I was originally planning to smoke it a bit on the grill, but I could tell my husband didn’t want to fool with lighting up the grill tonight (he did yard work today), so I oven roasted it instead. It came out absolutely delicious! So I’ll share the marinate/sauce I made for this bird with my readers. This VERY nutritious recipe (check out the stats below!) is suitable for all phases of Atkins (using broth rather than wine for Induction) and is suitable for Paleo-Primal followers as well if broth is used rather than wine.
VARIATION: Cook the marinated duck on a grill like you would grill chicken.
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1 c. white wine (use chicken broth if still on Induction)
4 T. my Lemon-Parsley-Garlic Butter
3 cloves garlic, minced
Dash each: salt, black pepper, garlic powder, onion powder
1 whole 5-lb duck, neck and giblets removed for other use
DIRECTIONS: Remove neck and giblets from duck and save for other uses. My dog usually gets the giblets and neck meat I simmer until tender, but the neck will make great stock for soup if you want to add it to the carcass bones after dinner in a pot of water with chopped onion and carrot. Duck stock makes delicious soup!
Butterfly (spatchcock) the duck by cutting up the backbone and spreading it out in a marinating dish. Add wine (or broth), minced garlic and other spices. Marinate covered in plastic on your refrigerator shelf for 2-4 hours, turning and basting 1-2 times during this period with a basting brush.
You’ll need to allow about 1½-2 hours to cook a 5# duck to internal temperature of 180º. Duck is traditionally served a wee bit pink. When ready to cook, preheat oven to 375º. Remove duck from refrigerator and lift out of the marinating dish. Pour marinade off into a small saucepan. Add compound butter and simmer for 5 minutes or so to allow raw duck juices to fully cook. Place duck skin side up in a large baking pan, baste with marinade and pop in hot oven. Using a basting brush, baste duck with marinade and pan juices every half hour. At 1 hour cooking, remove duck and cover wing tips and leg tips with small pieces of foil so they will not over brown/burn. Pop pan back into oven, lower oven to 350º and bake for 45 minutes to 1 hour longer (ovens will vary), or until a meat thermometer reads 180º at center thigh and center breast. Serve at once with your favorite sides for fowl. I served mine with steamed broccoli and broiled tomatoes. If I had char-grilled the duck, as originally planned, I was going to grill some fresh pineapple slices to go with it. Mmmm. How I DOOOOOOOO love grilled pineapple!
NUTRITIONAL INFO: Makes 4 servings, each contains:
791 calories (Yes, that is right. Duck is much fattier than chicken)
65.3 g fat
2.4 g carbs, .2 g fiber, 2.20 g NET CARBS
36.4 g protein
485 mg sodium
446 mg potassium
23% RDA Vitamin A, 45% B6, 44% B12, 48% copper, 66% iron, 11% magnesium, 66% niacin, 44% phosphorous, 47% riboflavin, 69% selenium, 30% thiamin and 45% zinc