Duck is Low FODMAP
Duck breasts might be pricier than chicken, but they are so easy to make and are a great choice for a fancy dinner for guests, when time is short. Our Low FODMAP Duck Breasts with Peaches & Red Wine is very straightforward. You will pan sear the breasts, after marinating them in a moist dry-rub. Then, while they are finishing off in a hot oven, you make a pan sauce with fresh peaches, red wine, balsamic vinegar and brown sugar.
Peaches Can Be Low FODMAP
Many of the stone fruit – peaches, nectarines, plums, cherries, apricots – have high FODMAP designations, but that doesn’t mean that there aren’t low FODMAP servings. Yellow peaches, for instance, are low FODMAP in 30 g amounts, which look like this below. Each of the two wedges is 30 grams. You can have one of those nice, plump peach wedges as a snack! Or, have them in this sweet and tangy sauce, which goes so well with the duck.
This recipe took its inspiration from one I had made from Epicurious many years ago.
Rare Duck Breast
Note that we like our duck breasts medium rare. The USDA tells you to cook duck to an internal temperature of 170°F/77°C, which we think is way overdone and makes for a tough texture. We suggest cooking to an internal temperature of 135°F/58°C, which is the way you will commonly find duck breasts presented in restaurants. You can, of course, cook the duck to your own desired level of doneness.
Recipe Sponsored By Fody Foods
Low FODMAP Duck Breasts with Peaches & Red Wine
This dish is a little fancy - but so elegant and delicious. Perfect for company. You will get a low FODMAP meal, and no one else will know it is "diet" food!
- 2 tablespoons Garlic-Infused Oil, made with olive oil, or purchased equivalent such as FODY Garlic-Infused Olive Oil, divided
- 1 tablespoon grated peeled fresh ginger
- 2 teaspoons five-spice powder
- 1 teaspoon kosher salt plus extra
- 1/2 teaspoon freshly ground black pepper plus extra
- 4 single duck breasts about 7-ounces/200 g each
- 1/2 cup (120 m) dry red wine
- 1/4 cup (60 ml) balsamic vinegar
- 2 tablespoons firmly packed brown sugar
- 1 medium yellow-flesh peach, pitted and cut into thin slices to yield 120 grams of peach slices
Place 1 tablespoon of the Garlic-Infused Oil, ginger, 5-spice powder, 1 teaspoon salt and pepper in a non-reactive bowl and whisk to combine. Add the duck breasts and use your fingers to thoroughly coat the duck with the (moist) dry rub. Cover tightly with plastic wrap and refrigerate for at least 1 hour, up to overnight.
Position rack in middle of oven. Preheat oven to 400°F/200°C.
Heat remaining 1 tablespoon Garlic-Infused Oil in a skillet over medium heat and add breasts, skin side down (leave as much dry rub intact on the breasts as possible). Cook for 3 to 4 minutes or until the skin is crispy and browned. Flip them over and cook second side for another 3 to 4 minutes; they should still be rare. Remove breasts from the skillet, place in an ovenproof pan, and place in oven while you make the sauce.
Pour any fat out of the skillet and replace over medium heat. Add the wine, balsamic vinegar and brown sugar and stir together well. Add peaches, season with salt and pepper, and cook, stirring often, until peaches have softened and sauce is syrupy and thickened. Set aside and keep warm.
Check duck; it should read 135°F/58°C with an instant read thermometer. Remove from oven and let rest for 5 minutes. Slice crosswise into 1/4-inch (6 mm) slices, top with sauce and serve immediately.