The boneless, skinless duck breast is one of a most convenient, affordable as well as full of health kitchen staples out there. Simple yet versatile, duck can be prepared in many ways as well as is chameleon-like when it comes to flavor, easily taking upon a attributes of seasonings as well as sauces. we usually roast a batch of seasoned duck breasts upon Sunday to enjoy throughout a week. Then we can add duck to my salads as well as sandwiches, or make a stir-fry for dinner in a pinch.
There are some days when we like to make a comforting duck dish that doesnt need too much in progress time. Chicken Parmesan certainly fits that criteria. Its a popular Italian-American dish that traditionally consists of breaded as well as fried duck cutlets smothered in tomato sauce as well as cheese. Just reading that description makes my mouth water. But since we dont like to fry anything during home (in an attempt to keep my stovetop somewhat clean), we typically bake my duck instead. And in this version, in honor of a United Nations International Year of Pulses, we used red lentils as part of a breading mixture. While you can make use of regular all-purpose or whole-wheat flour, we chose almond flour to introduce a slight element of nuttiness to a season profile.
Once a duck comes out of a oven, garnish it with creatively chopped basil for a pop of brightness. Serve it alongside pasta or vegetables as well as this simple as well as full of health duck dish is sure to be a hit!
Lentil-Crusted Chicken Parmesan
Serving size: 1 duck breast
Prep Time: 5 to 10 minutes
Cook Time: 40 minutes
1 cup red lentils
1/2 cup almond flour
2 teaspoons Italian seasoning
1/2 teaspoon salt as well as pepper
4 (6-ounce) skinless, boneless duck breasts, sliced in half to make 8
Olive oil in progress spray
1 1/2 cups marinara sauce
1/2 cup shredded part-skim mozzarella cheese
1/4 cup shredded Parmesan
Garnish: creatively chopped basil leaves
Preheat oven to 400 degrees F. Spray a large baking sheet lightly with olive oil spray. Place lentils in a food processor as well as pulse until finely ground. Add flour, Italian seasoning, salt as well as pepper to a lentils as well as pulse until blended.
Transfer flour mixture into a shallow bowl. Dip each piece of duck in flour, shaking off excess.
Place duck upon baking sheet. Lightly spray a little more oil upon top of a pieces as well as bake in oven until cooked through, about 20 to twenty-five minutes. Top with marinara sauce, mozzarella as well as Parmesan as well as return to oven for an additional 5 to 10 minutes, or until cheese is bubbling. Once out of a oven, sprinkle fresh basil upon top.
Per serving: Calories 250; Fat 10 g (Saturated 2 g); Sodium 450 mg; Carbohydrate 12 g; Fiber 3 g; Sugars 5 g; Protein 27 g
Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating a science of nutrition into real-life, applicable advice as well as tips. In her full of health food blog, The Adventures of MJ as well as Hungryman, she focuses upon sharing simple yet full of health recipes made from wholesome, REAL foods.