Pan Seared Duck with Cauliflower Fried Rice

Hi everyone!

This week is about carb alternatives!  Now I have to be honest; I love rice, I could eat rice everyday but that definitely is not good for anyone.  Rice is high in carbs and for unfortunately for me it packs on the pounds really fast.  Rice is that perfect meal filler for me, it completes the meal and I am happy to say that I found the perfect replacement!  CAULIFLOWER RICE!  It has no carbs and it is very low in calories.  It is the perfect alternative to rice; you can either prep it yourself (which is time consuming) or you can find bulk packs at Costco in the frozen section.  Each package comes with 4 individual packs inside which makes it perfect for portion control, convenience, and not to mention it is probably the easiest thing you can make.

In order to prepare the cauliflower rice, all you have to do is pour a pack of the cauliflower rice into a pan on medium heat and cook it down until it is thawed and until the water is evaporated.  Once that is done, you can add whatever you want to it!  For this recipe I decided to try out an asian inspired fried rice.

Ingredients for Fried Cauliflower Rice:

  • 1 Pack of the Cauliflower Rice
  • 1/2 yellow onion (chopped)
  • 1/2 cup of peas
  • 1/2 head of broccoli
  • 2-3 tablespoons of low sodium soy sauce

Once the cauliflower rice has cooked down and the excess water has evaporated, add all the veggies and sauté until they are cooked through.  Lastly, add the soy sauce.  You can also add some of the rendered duck fat into the fried rice (delicious!).

Ingredients for Seared Duck:

  • Duck Breast
  • 1 Garlic Clove (minced)
  • Salt & Pepper (to taste)

It is easier than you would think to prepare the duck breast.  Preheat the oven to 400.  First, you want to make sure you score the duck fat without cutting into the meat of the breast.  Next, season with your salt and pepper and rub the chopped garlic onto the fat and into the scores.  Prep your pan by preheating it on medium to high heat; once the pan is hot, place the fat side down in the pan.  You want to sear both sides of the breast (until golden brown; this will happen pretty fast so keep an eye on it).  Once both sides are seared, you can transfer the pan into the oven and let the duck cook for 6 mins.  After 6 mins, take out the duck and let it rest on a cutting board for 10 mins.

Pan Seared Duck with Cauliflower Fried Rice



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