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Seared duck breast

Seared duck breast with sweet potato-parsnip puree

1 tablespoon each: mirin, soy sauce

1 teaspoon sugar

1 clove garlic, smashed

2 duck breast halves

1 each, coarsely chopped: sweet potato, parsnip

1 teaspoon butter

1/2 teaspoon salt

Freshly ground pepper

Makes 2 servings.

Combine the mirin, soy, sugar and garlic in a bowl; add the duck breasts. Cover; marinate in refrigerator at least 2 hours.

Cover the sweet potato and parsnip with water in a saucepan; heat to a boil over high heat. Lower heat to a simmer. Cook until vegetables are fork-tender, about 10 minutes. Strain; push through a fine sieve. Add butter, salt and pepper to taste.

Heat oven to 400 degrees. Place the duck breast skin-side down in an oven-safe skillet over very low heat; cook, turning occasionally, until the skin becomes brown and crispy and fat is rendered, about 20 minutes. Transfer skillet to the oven; cook until thermometer registers 140 degrees for medium-rare, about 5 minutes. Let rest 5 minutes. Cut into thin slices; serve with sweet potato-parsnip puree.

Nutritional information per serving: 233 calories, 24 percent of calories from fat, 6 g fat, 2 g saturated fat, 57 mg cholesterol, 31 g carbohydrates, 12 g protein, 1,300 mg sodium, 5 g fiber.