Honey-Orange Duck with Carrot-Parsnip Mash
Crispy-skinned duck breasts glazed with honey and orange, over a silky carrot-parsnip mash with roasted brussels sprouts and a pan gravy.
- AIP
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Paleo
- Kid-friendly
- Gluten-free Thanksgiving
- Sheet pan
- One pan
- Gluten-free dairy-free
Plan it for your familyFree on iPhone, Android and the web.
Ingredients
- 2 whole breasts duck breasts, skin on
- 3 tbsp olive oil, divided
- 1.5 tbsp honey
- 1 whole orange, zest and juice
- 2 cloves garlic, minced
- 1 tbsp fresh rosemary, chopped
- 1 tbsp fresh thyme leaves
- 450 g brussels sprouts, halved
- 400 g carrots, thick coins
- 400 g parsnips, peeled and chopped
- 1 tbsp arrowroot starch, mixed with 2 tbsp cold water
- 1 tsp salt, divided
Method
- Heat the oven to 425°F/220°C; toss the brussels and carrots with olive oil and salt.
- Roast the vegetables on a sheet pan until golden and tender at the edges.25 min timer
- Score the duck skin, rub with rosemary, thyme and salt, then sear skin-side down until deep golden.7 min timer
- Flip the duck, brush with the honey-orange glaze and roast until it reads 165°F/74°C at the thickest point; rest.10 min timer
- Boil the parsnips and carrots until a fork slides in, then mash with olive oil and salt.15 min timerKids’ plate comes out here
- Simmer the duck pan juices with garlic and orange juice, whisk in the arrowroot slurry until glossy.3 min timer
Kids’ plate: Duck Strips with Golden Mash and Little Trees
On the plate: Sliced duck, carrot-parsnip mash, soft roasted carrots and brussels sprout halves, a little gravy for dipping.
Make it a game: The brussels sprout halves are little trees — plant them around the golden mash island one at a time.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): Duck, vegetables and herbs cooked in olive oil; the gravy thickens with arrowroot, no grains, dairy, seeds or coconut anywhere.
- Hashimoto's thyroiditis: Everything is gluten-free by nature here: duck, vegetables, honey, orange and herbs, with arrowroot instead of flour in the gravy.
- Pregnant: Nothing in this dish is raw, unpasteurised or alcoholic: duck roasted through, a fruit-juice glaze and a starch-thickened gravy.
- Toddler (1–3): Soft mash, thin duck slices and brussels roasted until tender make an easy pick-up plate.
- Kid (4–12): Duck strips to dip in gravy and a mash to build on, with mild orange honey glaze.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Paleo recipes, Kid-friendly recipes, Gluten-free Thanksgiving recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.