Smoked duck breasts: Sure, duck meat can be higher in fat than some other poultry options.

But the good news is, most of that fat is unsaturated fat, which is actually beneficial for your health!

If you haven’t experienced the deliciousness of duck breast, you’re in for a treat.

It has a richer, more intense flavor compared to chicken or turkey (1).

Beyond its taste, duck breast is also packed with high-quality nutrients that contribute to many important bodily functions.

In addition, it is an excellent source of protein and many other micro-nutrients such as Selenium, Iron, and Niacin…

Most methods of preparing duck breast involve eliminating most of the fat, leaving lean meat and crunchy skin.

Nowadays, the biggest producer of ducks is China followed by France in second place while the United States of America is ranked 9^th. (2)

However, duck meat consumption has increased considerably in recent years.

We are going to show you 2 easy recipes for smoked and grilled duck breasts to enjoy this exotic meat.

We are also going to review the most abundant nutrients and health benefits linked to eating grilled or smoked duck breasts.

Stick to the end and you’ll learn some tips on how to buy the best duck meat and how to keep it fresh.

Grilled duck breast:

Tasty and delicate, duck breast is perfectly suited for a summer barbecue.

In addition, it is super flavorful and has more advantages than beef fillet in terms of some minerals. (3)

Along with the common usage of sausages in summer, try grilling duck breast and you’ll never go back to be eating regular sausages/bacon again.

However, to enjoy grilled duck breasts you may need to know a few things because cooking methods are slightly different from other poultry meat. (4)

For instance, you can consume grilled duck breasts fully cooked or medium-rare.

The skin found on the duck breast contains saturated fat which is why it is recommended to not consume it.

Grilled duck breast and sauteed potatoes recipe:

According to this recipe, you should remove the skin before grilling the duck breasts.

Fortunately, duck breast skin is usually super easy to remove as it comes off on one side. (5)

If that is not the case, you can always remove the skin after grilling while eating.

The next steps are going to show you how to perfectly grill duck breasts that still have their skin intact and remove it after grilling.

Ingredients:

• 30 ounces (800g) or 2 duck breasts.
• 2lbs or 900g of potatoes, peeled and cut into small cubes.
• Salt and pepper
• Any other herbs you wish to add.

Recipe:

Grilling duck breasts:

• Make long incisions in the duck breast so that heat can reach the insides.
• In a large grilling pan, grill the duck breasts for about 10 minutes on the skin side.
• Collect the leaked oils in a heat-resistant bowl while leaving just enough oil to grill the other side of the duck breast.
• Turn the duck breasts on the other side and grill them for about 8 minutes, and if you like them medium rare just 5 minutes is enough.
• Try slicing them in the middle and if the inside is super rare you can put them back in the pan for an additional minute.
• Once they are done cooking, take the grilled duck breast out of the pan and use a fork to scrub the skin off.
• Add salt and pepper for seasoning, and add a pinch of the herbs you chose.

Frying the potatoes:

• Put the duck oil you collected earlier in a frying pan and leave over medium heat.
• Add the potato cubes to the frying pan and fry them until they turn golden brown (if the oil doesn’t cover the whole cubes, use a spoon and keep covering the tops of the cubes with hot duck oil from the frying pan)
• Season them with salt and pepper.

Now you can put the grilled duck breasts and the sauteed potato cubes in a dish alongside herbs and lemon slices and enjoy it!

Smoked duck breasts:

Without a doubt, smoked duck breasts bring sunshine to our fresh summer recipes.

In the past, people invented techniques from salting to smoking in order to preserve food during the heat of the summer. (6)

Nowadays, people smoke meat or fish to add new flavors other than the classic taste of frying or grilling.

There are different types of smoking techniques depending on the temperature used to smoke the meat. (7)

The hot smoking of duck breast gives the meat a very soft texture without it being dry, unlike cold smoking which results in more dry meat.

In addition to the texture, hot smoking gives the meat a longer lifespan as you can store it and use it for a couple of days.

Smoked duck breast with garlic and pepper:

When we hear about smoked food, our minds usually imagine smoked salmon!

But, have you ever tried smoked duck breasts?

Not only that it gives the duck meat more aroma, but smoking is one of the most natural and healthy methods of cooking as it gets rid of all the fat. (8)

The next steps are going to show you how to perfectly prepare smoked duck breasts at home:

Ingredients:

• 30 ounces (800g) or 2 duck breasts.
• Salt and pepper
• Any other herbs you wish to add.

Recipe:

Unlike grilling, smoked duck breasts have a distinguishing flavor and require easier steps to prepare.

• As a first step, you start by removing the fat in duck breasts and then rinse them in water until they are clean.
• Next, boil some water alongside salt, garlic, and green pepper for more flavor.
• Cool the mixture, and then pour it over the duck breasts and let them soak for 24 hours not in the refrigerator but in a cool place.
• Hang the duck breasts outside to dry for 24 hours.
• Now the duck breasts are ready for smoking by placing them in a grill filled with charcoal or wood, away from immediate contact with fire.
• Once the duck breasts are smoked you can slice them into thin slices and use them for sandwiches or salads.

If you don’t have much time to prepare your own smoked duck breasts, most products sold in the market are ready to serve cold or warm.

Cooked duck breasts nutrition and health benefits (grilled or smoked):

If you ever saw duck meat you would be confused whether to consider it red or white meat!

Along with the appearance of red meat, duck breast in particular has the qualities of poultry.

Apart from the skin, which you can take off, duck breasts are low in saturated fat but still rich in protein as well as vitamins and minerals.

Furthermore, duck breast is lean meat with only 190 calories per 100g (skinned).

Duck breasts are mainly breast muscles and go by the scientific name “Pectoralis Major”.

It is a slice of meat very rich in red muscle fibers which is ideal for migratory birds like ducks.

Due to the effort that these muscles provide, they need constant oxygenation. (9)

Because of the oxygenation, duck meat looks dark in color since it’s rich in red blood cells and therefore rich in Iron.

Unlike white meat, these red muscles of a duck breast are smaller in diameter and gathered tightly together to form very dense meat.

These nutritional data counts for half of a duck breast (almost 100g) skinned and cooked (smoked or grilled): (10)

• Calories: 190 calories
• Protein: 16g
• Cholesterol: 65mg
• Fats: 5g
• B1 Vitamin: 35%
• B2 Vitamin: 63%
• B3 Vitamin: 84%
• B5 Vitamin: 57%
• B6 Vitamin: 70%
• Vitamin B12: 132%
• Copper: 50%
• Iron: 34%
• Magnesium : 8%
• Phosphorus: 39%
• Potassium : 20%
• Zinc: 21%
• Selenium : 62%

Carbs and fats in duck breasts:

Undoubtedly, duck breasts are among the meats that are very low in carbs.

They also contain about 5g of fats per 100g which is less than lamb and beef and chicken breast.

Duck breasts (skinned) provide lean meat with half of the fat as saturated fat while the other half is a mixture of monounsaturated and saturated fats. (11)

Also, duck breasts are rich in dietary cholesterol (both LDL and HDL) and offer 65mg per 100g and that covers up to 20% of your daily needs in cholesterol.

Protein in duck breasts:

As mentioned earlier, duck breasts are “kind of” white meat with the looks of red and share the virtues of both types of meat.

According to the USDA, duck breasts are a very good source of protein with up to 16g of protein per 100g and that’s consecutively 28% and 34% of the men and women’s daily needs in protein. (12)

Thus, it offers almost the same amount and quality of protein as dark meat in chicken and turkey (thighs and drumsticks).

Proteins are very essential for our health as they help stimulate body growth, increase the feeling of satiety and maintain overall health.

Vitamins and minerals in duck breasts:

Additionally, duck breasts contain a large variety of essential nutrients such as Zinc, Iron, B vitamins, Phosphorus, and Potassium.

Generally speaking, B vitamins help our bodies absorb other nutrients faster and convert the food we eat to energy. (13)

It also provides a good amount of essential minerals such as iron which helps prevent anemia.

Health benefits of duck breasts: (14)

• Antioxidant properties: with up to 50% of the daily need in Selenium, duck breasts give our bodies more antioxidant properties and help them fight free radicals.
• Help prevent anemia: rich in Phosphorus, Iron, and vitamin B12, duck meat increases the production of red blood cells in the blood and though reduces risks of anemia.
• Strengthen the immune system: duck breasts are full of fatty acids, Zinc, and Selenium which are all essential nutrients to boost our immunity.
• Stimulate brain function: It contains B vitamins and copper which are both essential for the neuro-transmission system and so enhance cognitive abilities.
• Help to maintain weight: the combination of omega-3 and 6 fatty acids alongside B vitamins, consuming duck breasts increase the body metabolism. They also boost our stamina and physical activity which will result in burning more fats. Also, the protein content in duck breasts gives us a longer feeling of fullness which also helps maintain weight.
• Enhance skin and hair: Duck breasts contain a good amount of Vitamin B2 and B3, omega 3 and 6 which are very nutritious for our skin and hair.

Tips:

How to buy good duck breasts?

There are several factors to distinguish the duck breast and meat in general when you are buying it: (15)

• First, the breast should be meaty and not bony.
• Second, the skin must be dry, supple, and waxy.
• The fat on the duck breast should be grey or white.

If you are buying a whole duck, it must weigh more than 1.5 KG otherwise the meat/bone ratio will leave a little meat to enjoy.

How to conserve duck meat and keep it fresh?

Duck meat only remains fresh 2 or 3 days after purchase, however, it is possible to freeze it for up to a whole year. (16)

You can keep canned duck thighs, the ones you find in the market, in the pantry for several months.

Furthermore, you can also preserve smoked and dried duck breasts in a sealed bag for a couple of weeks.

The possible dangers of eating smoked, grilled duck breasts and how to avoid them:

Eating duck breast gives our body many health benefits as mentioned earlier.

However, there are a few precautions and considerations you need to take when consuming it including:

• People who are sensitive to meat may have an allergic reaction to duck breasts and duck meat in general. (17)
• There is no intolerance or allergies associated specifically with ducks.
• Cook the duck breasts until the insides reach a temperature of 165°F (75°C), just like other poultry meat.
• It is safe to eat well-cooked duck meat.
• Duck breasts may contain bacteria or viruses due to poor handling or storing and proper cleaning is necessary before cooking.
• Contains saturated fats in the skin, which may increase the level of bad cholesterol, and risks of heart diseases may increase from consuming duck skin. (18)
• According to a study published by the American Heart Association, duck skin consumption must be reduced because it contains a lot of saturated fat, even more than the daily needed amount. (19)

 

 

 

References:

(1): Chicken meat vs Duck meat – Health impact and Nutrition Comparison (foodstruct.com)
(2): Which Country Produces the Most Duck Meat? | Helgi Library
(3): Duck Nutrition Facts and Health Benefits (verywellfit.com)
(4): This Is the Best Way to Cook a Perfect, Sumptuous Duck Breast « Food Hacks :: WonderHowTo
(5): How to Skin a Duck Breast – Great British Chefs
(6): The Ancient Art and History Of Smoked Food – Bradley Smokers North America
(7): Curing and Smoking Meats for Home Food Preservation (uga.edu)
(8): Benefits Of Eating Smoked Meats | Lady Jaye Smokehouse
(9): AskUSDA
(10): Calories in Smoked Duck Breast by Dalee and Nutrition Facts | MyNetDiary.com
(11): https://www.nwitimes.com/niche/shore/discover-articles/fatty-duck-not-so-fast-a-healthy-delicious-duck/article_12569393-340d-543a-8911-48f1ccd62610.html#:~:text=the health aspects.-,Eaten without the skin%2C duck breasts are as lean as,in 15 to 20 minutes.
(12): https://fdc.nal.usda.gov/fdc-app.html#/food-details/1275060/nutrients
(13): Types of B vitamins: Functions, sources, and deficiencies (medicalnewstoday.com)
(14): Is Duck Meat Healthy? The Benefits of Adding Duck to Your Diet (webmd.com)
(15): Choose the perfect duck | ButcherSA
(16): How and where to store duck meat correctly? – Healthy Food Near Me (healthy-food-near-me.com)
(17): https://www.healthguidance.org/entry/4525/1/duck-allergy-an-introduction.html
(18): Duck Meat and Cholesterol | Healthy Eating | SF Gate
(19): Saturated Fat | American Heart Association