No Need to Duck Out

Most people think fat when they think duck. But like other cuts of meat, including pork, duck is getting leaner because of new breeding and feeding techniques. A 3.5-ounce portion of duck breast with the skin removed has about 140 calories and 2.5 grams of fat, less than a chicken breast of similar size. Of course, duck legs are another matter; a leg with the skin contains about 217 calories and 11 grams of fat.

Duck breasts brown nicely in a hot skillet sprayed with nonstick cooking spray, even with the skin removed. When making the stock, remove any excess fat from the duck before cooking the carcass, and skim off any excess fat after the stock is made.

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Duck Breast in Port Sauce

Active Work Time: 45 minutes * Total Preparation Time: 3 hours

1 whole Peking duck, about 5 pounds

2 shallots, minced

2 sprigs thyme

Salt, pepper

Nonstick cooking spray

1 small carrot, minced

8 cups water

1/2 bay leaf

2 tablespoons Port

* Remove heart, gizzard and neck from duck cavity, and set aside.

* Cut along breast bone and against rib cage to remove breasts from duck. Remove skin from duck breasts.

* Remove legs from duck and reserve for another use. Break remaining bones into large pieces and set aside.

* Put duck breasts in shallow glass baking dish and rub with 1 minced shallot, leaves from 1 sprig thyme and salt and pepper to taste. Cover with plastic wrap and let meat marinate 2 to several hours in refrigerator.

* Spray bottom of 2-quart saucepan with nonstick cooking spray. Add heart, gizzard and neck to pan to brown all sides over medium-high heat. Add broken-up bones and brown along with carrot and remaining minced shallot.

* Stir in 1 cup water and scrape up any browned bits to deglaze bottom of pan, then add remaining water. Add remaining sprig thyme and bay leaf. Bring to boil. Reduce heat and simmer stock about 2 hours.

* Strain stock and place in small pan. Add Port and reduce to 1/3 cup by cooking over medium-high heat about 10 minutes.

* While wine reduces, spray small skillet with nonstick cooking spray and heat over medium-high heat. Add duck breast to hot skillet and brown on all sides until meat is cooked through but still pink in center, 4 to 5 minutes per side. Slice duck breast at an angle and arrange on plate with drizzle of Port sauce.

2 servings. Each serving: 269 calories, 283 mg sodium, 131 mg cholesterol, 10 grams fat, 7 grams carbohydrates, 32 grams protein, 0.39 gram fiber.