High-protein duck breast with orange red cabbage

High-protein duck breast with orange red cabbage: crispy duck breast with red cabbage, orange, apple cider vinegar, cinnamon and cloves. Savoury, aromatic and balanced.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 25 min
• Total time: 45 min
• Calories: 580 kcal per serving
• Protein: 42 g
• Fat: 38 g
• Carbs: 12 g

Ingredients

• 2 tbsp apple cider vinegar
• 1 unwaxed orange
• Coarse sea salt
• 2 duck breasts
• 1 cinnamon stick
• ½ head of red cabbage
• 1 tbsp ghee
• 2 tbsp dark maple syrup (or honey)
• Salt
• 3 cloves
• Pepper

Method

You’ll need: frying pan · chopping board · knife · grater · wooden spoon · spatula

1. Finely shred the red cabbage and sweat it in the ghee over a medium heat until it collapses slightly and smells fragrant.
2. Add the apple cider vinegar, maple syrup or honey, orange juice, orange zest, cinnamon stick and cloves to the red cabbage. Season with salt and pepper, then cover and braise over a low heat for 20–25 min, stirring now and then.
3. Score the fat layer of the duck breasts in a diamond pattern without cutting into the meat. Season the skin side lightly with coarse sea salt and a little pepper.
4. Put the duck breasts skin-side down in a cold, uncoated frying pan and slowly render the fat over a medium heat until the skin is crisp and deep golden. Pour off the excess fat, turn the breasts and briefly finish cooking on the meat side.
5. Leave the duck breasts to rest briefly so the juices spread evenly. Cut into thin slices.
6. Arrange the duck breast with the orange red cabbage and remove the braised whole spices before serving.

Good to know

When duck breast turns out really well, it doesn't need much. Crispy skin, juicy meat and red cabbage with a subtle orange note – it has depth and still stays clear.

Swaps

Maple syrup → date paste (fewer free sugars, more natural sweetness) Honey → unsweetened apple purée (fruity sweetness with less sugar) Ghee → grass-fed butter (similar for frying, richer flavour) Duck breast → pasture-raised chicken breast (leaner, more protein per calorie)

Allergens

The dish is free of most classic allergens but contains ghee as a dairy ingredient; orange can irritate sensitive people, and for children or during pregnancy the duck breast should be served cooked through.

Frequently asked questions

What nutrients does duck breast contain?

Duck breast provides protein, iron, zinc, selenium and B vitamins, especially B3 and B12. Depending on how it's cooked, some of the duck fat also stays in the dish, mainly monounsaturated fats.

What makes red cabbage interesting nutritionally?

Red cabbage contains fibre, vitamin C, vitamin K and folate. It also contains anthocyanins, natural pigments from the polyphenol group.

Is the orange in a savoury dish only there for flavour?

Not only: orange brings vitamin C and some folate. Its acidity also goes well with red cabbage and balances the richness of the duck breast.

Do cinnamon and cloves add anything besides flavour?

They provide small amounts of plant compounds and mainly shape the aroma. The amounts used here are small, so their main job is flavour.

Does the dish suit a sensitive stomach?

It varies: red cabbage can cause wind in some people because of its fibre and certain carbs. Orange and apple cider vinegar bring acidity, which isn't always pleasant if you have a sensitive stomach.