Keto Duck Breast with Green Olive Pan Sauce and Roasted Garlic Cauliflower Mash

Name: Keto Duck Breast with Green Olive Pan Sauce and Roasted Garlic Cauliflower Mash
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 2
Cuisine: Fusión contemporánea
Ingredients: 12.7 oz duck breast; 1.1 lb cauliflower; 1.4 oz garlic; 3 tbsp olive oil; 2 tbsp butter; 3 tbsp heavy cream; 1.8 oz pitted green olives; 1.2 oz shallot; 1/3 cup chicken broth; 1 tsp fresh thyme; 1 tbsp fresh parsley; 1/2 tsp lemon zest; 1 tsp salt; 1/2 tsp black pepper

An original and elegant keto recipe featuring crispy-skinned duck breast finished with a green olive, butter, and herb pan sauce, served over a silky roasted garlic cauliflower mash. Rich, savory, and low in carbs.

20 minPrep

35 minCook

55 minTotal

2Servings

KetoGluten-FreeLow CarbHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings

2 piezas, 180 g cada una 360 g duck breast (with piel)
1 pequeña 500 g cauliflower (en floretes)
1 cabeza pequeña 40 g garlic (the parte superior cut for roasting, more 1 clove chopped)
3 cucharadas 45 ml olive oil (divided)
2 cucharadas 28 g butter (divided)
3 cucharadas 45 ml heavy cream (for the puree)
1/3 taza 50 g pitted green olives (slices)
1 pequeña 35 g shallot (chopped fina)
1/3 taza 80 ml chicken broth (without sugar added)
1 cucharadita 1 g fresh thyme (leaves solamente)
1 cucharada 4 g fresh parsley (chopped)
1/2 cucharadita 1 g lemon zest (finely grated)
1 cucharadita 5 g salt (or to taste, divided)
1/2 cucharadita 1 g black pepper (freshly ground, divided)

Nutrition facts

per serving

640 kcal

Calories

32 g

Protein

9 g

Carbs

50 g

Fat

3 g

Fiber

6 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

Dairy

Instructions

1
Preheat the oven to 200°C / 400°F. Place the head of garlic on a small piece of foil, drizzle with 1 teaspoon (5 ml) olive oil, wrap, and set aside.
2
Spread the cauliflower florets on a baking tray and toss with 1 tablespoon (15 ml) olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Place the garlic packet on the same tray and roast at 200°C / 400°F for 25 to 30 minutes, until the cauliflower is tender and the garlic is very soft.
3
Meanwhile, pat the duck breasts very dry and score the skin in a crosshatch pattern without cutting into the meat. Season both sides with the remaining salt and pepper.
4
Place the duck breasts skin-side down in a cold skillet. Set the skillet over medium heat and cook for 8 to 10 minutes, spooning off excess fat if needed, until the skin is deeply golden and crisp.
5
Flip the duck breasts and cook for 3 more minutes on the meat side. Then transfer the skillet to the oven at 200°C / 400°F and finish cooking for 5 to 7 minutes for a juicy doneness. Remove the duck and let it rest for 5 minutes on a board.
6
For the mash, transfer the roasted cauliflower to a food processor or blender. Squeeze the roasted garlic cloves out of their skins and add them along with the chopped raw garlic clove, heavy cream, and 1 tablespoon (14 g) butter. Blend until smooth. Adjust with salt and pepper if needed and keep warm.
7
Pour off most of the fat from the skillet, leaving about 1 tablespoon behind. Add the shallot and cook for 1 minute over medium heat. Stir in the green olives, chicken broth, fresh thyme, and lemon zest. Cook for 2 to 3 minutes until the sauce reduces slightly.
8
Turn off the heat and whisk in the remaining tablespoon of butter along with the fresh parsley until the sauce looks glossy.
9
Slice the duck breasts. Spoon the roasted garlic cauliflower mash onto plates, arrange the duck on top, and finish with the green olive pan sauce. Serve immediately.

Chef tips

For extra-crispy skin, pat the duck dry with paper towels and leave it uncovered in the refrigerator for 1 to 2 hours before cooking if time allows. Save the rendered duck fat to sauté vegetables another day.

Substitutions

You can substitute the duck breast with boneless skin-on chicken thighs, adjusting the cooking time as needed. The heavy cream can be replaced with unsweetened coconut cream, though the flavor will change. If you do not have shallot, use a small amount of white onion.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
Ninja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
View on Amazon
Illustrative image
Cosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
View on Amazon
Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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