The South Beach Diet Gluten Solution Cookbook by Arthur Agatston

Author:Arthur Agatston
Language: eng
Format: epub
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2013-08-14T16:00:00+00:00

SEE PHASE SWITCH

SPICE-RUBBED GRILLED DUCK BREAST WITH FRESH PLUM SALSA

HANDS-ON TIME: 15 MINUTES TOTAL TIME: 20 MINUTES

Although duck has a reputation for being extraordinarily fatty, once you remove the skin and fat below it, duck breasts are actually quite lean. Treat them as you would steak; unlike other poultry, they can be cooked to whatever degree of doneness you prefer, although well-done might be tough. If plums aren’t in season, you can make the salsa with any stone fruit you like, even cherries.

1½ teaspoons garam masala

½ teaspoon dried oregano

½ teaspoon coarse kosher salt

4 boneless Long Island (Pekin) duck breast halves (8 ounces each), skinned

4 teaspoons extra-virgin olive oil

1 tablespoon balsamic vinegar

2 teaspoons agave nectar

½ pound plums, halved, pitted, and cut into ½-inch cubes

¼ cup finely chopped red onion

1 fresh jalapeño (seeded if desired for less heat), finely diced

In a small bowl, stir together the garam masala, oregano, and salt. Rub the mixture into both sides of the duck breasts.

Heat a grill pan over medium heat with 2 teaspoons of the oil. Place the duck on the pan and cook for 2 to 3 minutes per side for rare, 1 minute longer per side for medium-rare. Alternatively, in a large nonstick skillet, heat 2 teaspoons of the oil over medium heat. Add the duck and cook as above. Transfer the duck to a cutting board and let sit for 5 minutes before slicing.

While the duck is resting, make the salsa: In a medium bowl, stir together the vinegar, agave nectar, and remaining 2 teaspoons oil. Add the plums, onion, and jalapeño. Toss to combine.

Thinly slice the duck and divide among 4 plates. Spoon ¼ cup of the plum salsa on top of each serving.

MAKES 4 SERVINGS • Per serving: 262 calories, 8 g fat, 1.5 g saturated fat, 36 g protein, 11 g carbohydrate, 1 g fiber, 376 mg sodium

• PHASE SWITCH • For Phase 1, use ½ pound plum tomatoes in the salsa instead of plums.

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