Duck Sauce: A Keto-Friendly Condiment?

Duck sauce is a popular condiment for many Asian dishes, but the store-bought version often contains unhealthy ingredients like high fructose corn syrup, preservatives, and artificial colours. However, it is possible to make a keto-friendly version of duck sauce at home by using natural sweeteners and sugar-free alternatives. For example, one recipe for keto duck sauce includes orange peel instead of juice to add a burst of citrus flavour without the sugar. Another recipe uses apricot jam, vinegar, and low-sodium soy sauce as its base. By making duck sauce at home, you can enjoy a healthier, more natural version of this tasty condiment.

Keto duck recipes with orange sauce

Keto Duck Breast with Orange Sauce

This recipe replaces orange juice with freshly squeezed orange and orange zest to avoid the high sugar content of orange juice. It may look intimidating, but it's actually quite easy.

Ingredients:

• 2 duck breasts (770 g), with the skin
• 2 Tablespoons of olive oil (30 ml), to cook with
• 1/2 medium onion (55 g), sliced
• Juice from 1/2 small orange (50 g)
• Zest from 1 small orange (strips tied in a muslin parcel)
• 3 pcs. star anise (tied in the same above-mentioned muslin parcel)
• 1 teaspoon of arrowroot flour (2 g), for thickening sauce
• 1/2 cup of chicken broth (120 ml)
• 2 Tablespoons of fresh parsley (2 g), finely chopped for garnish
• Additional grated orange zest for garnish (optional)

Instructions:

Preheat the oven to 300°F / 150°C. Using a very sharp knife, score the duck breast skin at a 45-degree angle and rub salt and pepper all over the duck breast, including into the scored skin.

Heat a frying pan or skillet to high heat and place the duck breasts skin-side down into the pan. Sear the duck breasts until the skin has caramelized and crisped (about 5 minutes). Then, using tongs, turn the breasts over and cook the meat side for a few minutes until browned.

Remove the duck breasts and place them on a greased roasting tray. Place in the oven, skin-side up, and cook for approximately 10-15 minutes.

Keep the rendered duck fat in the pan and add in the olive oil. Cook the diced onions until they’re caramelized and golden. Add the orange juice to deglaze, along with the muslin parcel containing the strips of orange zest and star anise. Cook for a minute or two, then remove from the heat and strain the sauce through a fine mesh sieve, discarding the onions but not the muslin.

Return the strained sauce to the heat and open the muslin parcel of zest strips and star anise, adding them into the sauce. Add a pinch of Stevia if you feel it is not sweet enough. Whisk the arrowroot into the chicken stock in a small jug, then pour into the pan. Cook the sauce gently for 1-2 minutes until it has thickened.

Serve the duck with the sauce and garnish with the chopped parsley and additional orange zest.

Keto Chinese Duck with Orange Sauce

This recipe uses orange peel instead of juice to release citrus oils and create a delicious sauce without the sugar content of orange juice.

Ingredients:

• 1.5 teaspoons Chinese 5 spice
• 2 tablespoons xylitol (or your preferred sweetener)
• 4 tablespoons tamari
• 1/2 teaspoon Chinese 5 spice
• 1/2 teaspoon cinnamon
• 2 teaspoons apple cider vinegar

Instructions:

Preheat the oven to 200C / 392F and locate an ovenproof frying pan and small saucepan. In the saucepan, combine all sauce ingredients, twisting the orange peel to release the orange oil. Simmer the sauce over low heat for 20–25 minutes while preparing the duck. Whisk occasionally and taste for seasoning after 15 minutes.

To prepare the duck, combine the Chinese 5 spice, salt, and pepper. Score the duck skin in a criss-cross pattern, being careful to just cut through the fat. Rub the spice mixture all over the duck breast. Heat the ovenproof frying pan over medium-high heat (with no oil) and place the duck breast, skin-side down. Cook for 4-5 minutes, then turn and cook for another 2 minutes. Drain off the excess fat (keep it for future use).

Place the frying pan into the preheated oven and cook for 8–10 minutes until it reaches 57–60 degrees Celsius on a digital thermometer. Remove from the oven and rest, tented with foil. Meanwhile, remove the orange peel from the sauce.

Serve with sauteed bok choy, cauliflower mash, and fresh spring onion.

Duck Breasts with Orange Sauce

This recipe uses the juice of oranges, along with honey, rosemary, and garlic cloves to create a rich, sweet, and tart sauce.

Ingredients:

• 2 large duck breasts with skin
• ½ teaspoon fine table salt
• ½ teaspoon ground black pepper
• 5 oranges (juice only)
• 4 garlic cloves, peeled and slightly crushed, but in one piece
• 10 sprigs of rosemary
• Sea salt flakes (optional)

Instructions:

Pat the duck breasts dry and turn them skin-side up. Carefully cut a criss-cross pattern in the skin, taking care not to cut into the meat. Season with salt and black pepper on both sides.

Place the duck breasts skin-side down in a cold pan without any oil or butter, then place the pan over medium heat. Allow the fat to render off until the skin is crisp and golden, and the fat has stopped seeping out (about 10-15 minutes). Pour off excess fat regularly while cooking and save for later.

Raise the heat to medium-high, flip the breasts over, and sear skin-side up for 1 minute. Then, sear quickly on the other sides of the duck breast and transfer them to an oven-safe dish.

To make the sauce, place the pan back over the heat and pour in some of the rendered duck fat. Add the orange juice, honey, sprigs of rosemary, and garlic cloves. Bring to a simmer and let simmer until sticky and reduced by half (about 5-10 minutes). Stir occasionally.

Turn off the heat and remove the garlic cloves and sprigs of rosemary. Glaze the duck breasts with the sauce on both sides, then place skin-side up and stick in a meat thermometer. Place in the middle of the oven and cook for 5-10 minutes until the inner temperature is 137°F (58°C) for a pink center.

Wrap the cooked duck breasts in aluminum foil and let rest for at least 5 minutes. Meanwhile, heat up the orange sauce. Slice the duck breasts and serve topped with orange sauce and sea salt flakes.

Duck sauce ingredients to avoid

To make duck sauce that is keto-friendly, it is important to avoid ingredients that are high in sugar and carbohydrates. Here are some ingredients commonly found in duck sauce that should be avoided or substituted:

High Fructose Corn Syrup: This sweetener is often used in store-bought duck sauces, but it is high in fructose, which can spike blood sugar levels. It is best to avoid corn syrup and opt for natural sweeteners like Stevia or xylitol instead.

Sugar: Sugar is often added to duck sauce for sweetness, but it is high in carbohydrates and can kick you out of ketosis. It is best to minimise or avoid sugar altogether.

Preservatives and "Natural" Flavorings: Store-bought duck sauces often contain preservatives and artificial flavourings. These additives can be unhealthy and detract from the natural flavours of the sauce. It is best to make your own duck sauce using fresh ingredients to control what goes into your food.

Carbohydrate-Rich Fruits: Fruits like oranges are commonly used in duck sauce, but they are high in carbohydrates and natural sugars. If you want to add a citrus flavour, consider using orange peel or extract instead of juice to reduce the sugar content.

Carbohydrate-Rich Vegetables: Some duck sauce recipes call for vegetables like onions, which are high in carbohydrates. If you are watching your carbohydrate intake, you may want to minimise or omit these ingredients.

High-Sugar Condiments: Some duck sauce recipes use condiments like hoisin sauce, which can be high in sugar. Opt for sugar-free or low-carb alternatives, or make your own condiments to control the ingredients.

How to make keto-friendly duck sauce

Ingredients

• 3/4 cup all-natural apricot jam
• 1/2 tsp low-sodium soy sauce or tamari
• 2 medium cloves fresh minced garlic
• 1 tsp fresh minced ginger
• 1/2 tsp chili powder
• 1/2 tsp Chinese 5 spice
• 1/2 tsp cinnamon
• 1/2 tsp cayenne powder (or to taste)
• 1-2 tsp apple cider vinegar or red wine vinegar
• 1/2 tsp orange extract (optional)

Method

• Combine all the ingredients in a small mixing bowl and whisk until evenly combined.
• Refrigerate for a few hours before serving to allow the flavours to meld.
• Remove from the fridge 30 minutes to an hour before serving and let it come to room temperature.
• Serve with your favourite keto-friendly duck dish!

Tips

• If you don't have fresh garlic and ginger, you can use frozen.
• If you prefer a smooth sauce, blend the mixture in a mini food processor.
• For a more subtle citrus flavour, add a few strips of orange peel and twist them to release the orange oil.

Storage

Store your keto-friendly duck sauce in an airtight glass container at the back of your refrigerator for up to one month.

Keto duck sauce pairings

Duck sauce is a popular condiment for duck dishes, but it can also be used as a marinade or glaze. Here are some keto-friendly duck sauce pairings:

Keto Duck with Orange Sauce

The classic combination of duck and orange can be enjoyed on a keto diet by using orange peel instead of juice to add citrus flavour to the sauce. This recipe includes Chinese five-spice, xylitol or your preferred sweetener, tamari, cinnamon, apple cider vinegar, and orange peel. The duck is cooked in an oven-proof frying pan and served with cauliflower mash or sauteed bok choy for a complete keto meal.

Duck and Berry Sauce

A nutritionist-designed, low-carb option for duck lovers. While the recipe for the sauce is not provided, a sweet and fruity plum sauce is mentioned as an accompaniment to duck.

Duck with Tamarind and Ginger Sauce

A sweet and sour tamarind and ginger sauce is a delicious pairing with duck breasts. This sauce can be served with warm egg noodles or steamed rice to balance the dish.

Homemade Duck Sauce

A healthier alternative to store-bought duck sauce can be made with all-natural ingredients. This recipe includes apricot jam, low-sodium soy sauce, fresh garlic and ginger, chilli powder, and cayenne powder. This sauce can be stored in an airtight container in the refrigerator for up to a month.

Keto Seared Duck Breast with Orange Sauce

This recipe uses freshly squeezed orange juice and orange zest to create a tangy sauce without the high sugar content of store-bought orange juice. The duck is scored, seasoned, and seared skin-side down before being finished in the oven. The sauce is made by deglazing the pan with orange juice and cooking with star anise and orange zest. The dish is garnished with parsley and served with the thickened sauce.

Duck sauce nutritional information

Duck sauce is a popular condiment, often served with Chinese dishes. It has a distinctive orange jelly-like appearance and a tangy taste. While it is a tasty addition to many meals, it is important to consider its nutritional value and how it fits into a healthy diet.

A standard serving of duck sauce is typically around 37 grams or one tablespoon. Nutritional content can vary slightly between brands, but as an example, one brand of duck sauce contains 70 calories per serving. The macronutrient breakdown is 100% carbohydrates, 0% fat, and 0% protein. This means that duck sauce is not a significant source of essential nutrients like healthy fats or protein.

Another brand of duck sauce has slightly different nutritional values. In this case, one tablespoon (around 37 grams) contains 35 calories, with 9 grams of carbohydrates, 0 grams of fat, and 0 grams of protein. This variation shows that while duck sauce may be a tasty treat, it is important to be mindful of its carbohydrate content, especially if you are monitoring your carbohydrate intake.

The ingredients in duck sauce are worth noting as well. Some common ingredients include apricot jam, vinegar, and spices. However, some store-bought varieties may contain additional ingredients like corn syrup, sugar, and artificial colours. These added sugars and artificial ingredients may be concerning for those seeking a more natural and nutritious option.

In conclusion, while duck sauce can add flavour to a meal, it is important to consider its nutritional information. It is high in carbohydrates and low in essential nutrients like healthy fats and protein. Additionally, some store-bought varieties may contain added sugars and artificial ingredients. Therefore, it is advisable to check the ingredient list and nutritional labels, and consider making your own duck sauce at home to have more control over the ingredients used.

Frequently asked questions