To make this healthy Duck a l’orange.
Using a zester or grater, zest the oranges.
Remove the remaining peel and pithe and break the orange into segments – set both the zest and the segment aside
Pat the skin of the duck breasts to ensure thy are dry, then score the skin with a very sharp knife and then season with pepper.
Thoroughly heat a large, heavy frying pan (one for which you have a lid). Place the duck breasts in the pan, skin-side down, and cook for 3 minutes, until the skin is golden brown and crisp. Drain off any residual fat that you have in the bottom of the pan at this point. Turn and cook the other side for 3 minutes, then remove the duck from the pan and keep in a warm place.
Use the same pan to make the sauce
Remove most of the duck fat and then add the red wine, sherry orange juice, honey, stock, spices, orange segments and the orange peel to the pan, bring to the boil and then simmer for a couple of minutes, stirring often.
Return the duck breasts to the pan and stir to coat them in the sauce. Cover with a lid and simmer gently for 7 minutes.
To serve, carve the duck and serve it with the orange sauce, some boiled new potatoes and baby carrots or a big green salad.