duck with dried cherries and rosemary - HelpForIBS.com Message Boards

Duck with Dried Cherries and Rosemary

We used pinot noir for the red wine in the sauce. Substitute beef broth for an alcohol-free version. Use sweetened dried cranberries instead of cherries, if desired. Total time: 25 minutes.

1/2 cup dried sweet cherries
1/2 cup dry red wine
1 tablespoon chopped fresh rosemary
2 tablespoons raspberry vinegar
2 teaspoons grated peeled fresh ginger
1/8 teaspoon sugar
2 teaspoons olive oil
4 (6-ounce) boneless duck breast halves, skinned
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Rosemary sprigs (optional)

Combine first 6 ingredients, and set aside.
Heat oil in a large nonstick skillet over medium-high heat. Sprinkle both sides of duck with salt and pepper. Add duck to pan, and cook 3 minutes on each side or until a thermometer inserted into thickest portion registers 170°. Place duck on a cutting board; cover with foil.

Add cherry mixture to pan; cook over medium-low heat 5 minutes. Remove from heat. Cut duck into thin slices; spoon cherry mixture over duck. Garnish with rosemary sprigs, if desired.

Yield: 4 servings (serving size: 1 duck breast half and 2 tablespoons sauce)

CALORIES 279(27% from fat); FAT 8.3g (sat 2.2g,mono 3.4g,poly 1.1g); PROTEIN 28.7g; CHOLESTEROL 109mg; CALCIUM 29mg; SODIUM 230mg; FIBER 2.2g; IRON 7mg; CARBOHYDRATE 16.8g
Cooking Light, SEPTEMBER 2005

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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!

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