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Low FODMAP Duck Breast dinner

Low FODMAP Duck Breast dinner

by FoodMaestro | 14 December 2016

Low FODMAP Duck Breast dinner

Christmas dinner alternative with with Mashed Potato, Carrots and Spinach

Low FODMAP Duck Breast dinner

Serves 2


  • 2 duck breasts
  • 1 cup of red wine
  • 1 ½  cups of orange juice
  • 1 star anise
  • 1 cinnamon stick
  • 2 tbsp soy sauce
  • 3 tsp brown sugar
  • 1 tsp of cornflour
  • 450g potatoes (King Edwards)
  • 300g carrots
  • 200g spinach leaves
  • 3 tbsp olive oil
  • 2 tsp cumin seeds
  • 50ml lactose free milk


  1. Preheat the oven to 180C
  2. Peel the potatoes and cut in to chunks. Put them on to boil for 20 minutes.
  3. In a small saucepan add the wine, soy sauce, cinnamon, star anise, sugar and orange juice. Bring to the boil, turn down the heat and simmer until reduced to one third then set aside.
  4. Peel the carrots and coat with olive oil and the cumin seeds. Season with a pinch of salt. Put the carrots in the oven and roast for 15 minutes.
  5. Score the duck skin with diagonal lines in both directions and season well with salt and pepper. Heat a frying pan over a medium heat. Add the duck breasts skin side down and cook until the skin is crispy. Turn the breasts over and cook for a couple of minutes until brown. Transfer to an oven dish and roast for 10 minutes. Should be slightly pink inside.
  6. While the duck is in the oven mash the potatoes with the milk and a tbsp of olive oil. Season to taste.
  7. Remove the duck from the oven and rest for a few minutes.
  8. Cook the spinach in 1 tbsp of olive oil until it wilts. Season to taste.
  9. Arrange the duck on a plate cut in to slices on top of the mash. Heat up the sauce until it starts to boil. Mix the cornflour with a tbsp of water and add to the sauce to thicken it. Pour the sauce over the duck. Serve with the cumin carrots and spinach.

If you want the sauce to be thicker then you can add a little more corn flour mixed with water.

See Low FODMAP Christmas menu with further recipes 

Recipe from: Simply FODMAP! written by Jessica Andersson and Caroline Skirrow, is a one-stop, easy to-follow guide for anyone following a low-FODMAP diet with over 55 simple and delicious recipes that everyone can enjoy. For more information visit website