Risotto:
2 C. farro
3 C. fat-free, less-sodium chicken broth
3 C. apple cider
2 T. butter
4 C. chopped fennel bulb (about 2)
1-1/2 C. dry white wine
1 C. water (optional)
1-1/2 t. grated lemon rind
1 t. salt
1 t. freshly ground black pepper
1/2 t. ground cinnamon
Duck:
8 (6 oz) boneless duck breast halves, thawed and skinned
1/2 t. salt
1/2 t. chopped fresh thyme
1/4 t. freshly ground black pepper
2 garlic cloves, minced
2 T. olive oil, divided
To prepare risotto, place farro in large bowl; cover with water to 1 inch above farro. Let stand 30 minutes; drain.
Combine broth and cider in a large saucepan; bring to a simmer (do not boil). Keep warm over low heat.
Melt 2 T. butter in a large saucepan over medium-high heat. Add fennel; saute 5 minutes or until lightly browned and tender. Remove fennel from pan. Add farro, and cook for 3 minutes over medium heat, stirring constantly. Add wine, and cook for 5 minutes or until liquid is nearly absorbed, stirring constantly. Add broth, 1 C. at a time, stirring constantly until each portion is absorbed before adding the next (about 35 minutes total). Add up to 1 C. water as needed until farro is al dente. Stir in fennel, grated lemon rind, 1 t. salt, 1 t. pepper, and cinnamon. Remove from heat. Cover and keep warm.
To prepare duck, sprinkle duck with 1/2 t. salt, thyme, and 1/4 t. black pepper; rub with garlic. Heat 1 T. olive oil in a large nonstick skillet over medium-high heat. Add 4 breast halves, and cook for 2-1/2 minutes or until browned. Turn breasts over, and cook over medium-low heat for 5-1/2 minutes or until desired degree of doneness. Repeat with remaining 1 T. olive oil and 4 breasts halves. Serve duck with farro risotto.
Serving size: 1 breast + 1/2 C. farro risotto
459 calories, 11.2g fat, 42.9g protein, 50.5g carbs, 2.1g fiber, 659mg sodium