Healthy Recipe for Diabetes - Duck Breast with Apples

Ingredients: (4 servings)

1	teaspoon (5 ml) ground allspice

1	teaspoon (5 ml) freshly ground pepper

1/4	teaspoon (1.25 ml) salt

4	skinless duck breasts, 5 ounces (150 g) each, all fat removed

refrigerated butte-flavored cooking spray

1	medium onion, 5 ounces (150 g), minced

2	large cloves garlic, minced

3	fresh sage leaves, minced or 1/4 teaspoon (1.25 ml) rubbed dried

1	teaspoon (5 ml) minced fresh rosemary or 1/4 teaspoon (1.25 ml) crushed dried

1/2	ounce (15 g) low fat, low-sodium ham, chopped

1/2	cup (120 ml) dry white wine

1/2	cup (120 ml) fat-free, no salt added canned chicken broth

2	medium Granny Smith or Fuji apples, 10 ounces total (300 g), cored and sliced

1	tablespoon (15 ml) red wine vinegar

extra fresh sage leaves for garnish (optional)

Directions:

1. Combine the allspice, pepper, and salt; rub into the duck breasts. Allow to stand at room temperature for 15 minutes.
2. Lightly coat a nonstick skillet with cooking spray. Add the duck breasts and sauté over high heat until browned on both sides. Lower heat and cook until medium rare, about another 3 minutes per side. Do not overcook duck breast as it becomes dry and stringy. Transfer duck breasts to a heated platter; keep warm.
3. Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 cup (80 ml).
4. Spray another nonstick skillet with cooking spray and sauté apple slices with red winger until they begin to soften, about 4 minutes. Set aside.
5. Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately.

  Nutrition facts: (per serving)
257 calories (23% calories from fat),
30 g protein,
7 g total fat (2.0 g saturated fat),
15 g carbohydrate,
3 g dietary fiber,
111 mg cholesterol,
259 mg sodium