Pan-Fried Duck Breast with Broccoli, Corn, Yogurt, Tomato, and Blueberry

Today, I went to Whole Food and saw some fresh duck breasts, so I decided to cook something up at home.

Pan-Fried Duck Breast with Broccoli, Corn, Yogurt, Tomato, and Blueberry

By Chris Wang

Pan-Fried Duck Breast

Pan-Fried Duck Breast

Total time: 30 minutes

Ingredients: (3 servings)

 

  1. 3 duck breasts (about 1 & 1/2 pounds)
  2. Broccoli, speared (about 3 cups)
  3. Diced tomato (about ½ tomato)
  4. Blueberry (about 2 ounces)
  5. Avocado (1)
  6. Plain yogurt (about 5 ounces)
  7. Corn (one ear)
  8. 2 garlic gloves, minced
  9. Salt
  10. Sugar
  11. Soy sauce
  12. Olive oil

Directions:

  1. Cut open the avocado, and scoop the avocado flesh out from the shell if required. Add a little salt to the avocado. Stir and mix.
  2. Boil water on high heat in a pot. When water reaches to boiling point, add corn ear to water, cover the pot, and bring the water back to a boil on high heat. Once water comes back to a boil, immediately remove the corn ears from the water. Let the corn dry, and then cut the corn kernels away from the cob. Mix the corn kernels with plain yogurt, adding sugar to taste.
  3. Put 1/4 cup of olive oil in frying pan over medium-high heat for about 15 seconds. Add chopped garlic in oil until light brown. Add broccoli spears to pan. Add 1 teaspoon of water and cook until broccoli heads begin to darken, stirring occasionally. Turn of the heat. Sprinkle diced tomato onto broccoli and toss to combine.
  4. Score the fat of the duck breasts in a criss-cross pattern. Season the duck breasts with ½ teaspoon of soy sauce, salt, and pepper. Warm a nonstick frying pan with 2 teaspoons of olive oil over medium-high heat for about 30 seconds. Place the duck breasts, fat-side down, in the frying pan to render off the fat, for about 3 minutes. Turn the heat to medium –low, and turn the duck breasts over and sear for 3 minutes. Turn the fat side down again, and sear for another 5 minutes or until the breasts are medium rare. Remove the breasts from the pan. They should be medium to medium-rare.
  5. Add blueberry to the pan, toss quickly for about 5 to 10 seconds, and remove the blueberry.
  6. Thinly slice the dark breasts, and plate with avocado, yogurt with corn kernels, tomato sprinkled broccoli, and blueberry.

Time to eat!

The above procedures do not have to be done consequentially. For example, I always do Step 1 and 2 above while waiting for Steps 3 and 4 to be completed.

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