1 tsp. ground allspice
1 tsp. freshly ground pepper
1/4 tsp. salt
4 skinless duck breasts, 5 ounces each, all fat removed
butter-flavored cooking spray
1 medium onion, 5 ounces, minced
2 large cloves garlic, minced
3 fresh sage leaves, minced or 1/4 tsp. rubbed dried
1 tsp. minced fresh rosemary or 1/4 tsp. crushed dried
1/2 ounce low fat, low-sodium ham, chopped
1/2 C. dry white wine
1/2 C. fat-free, no salt added canned chicken broth
2 medium Granny Smith or Fuji apples, 10 ounces total, cored and sliced
1 T. red wine vinegar
extra fresh sage leaves for garnish (optional)

Combine the allspice, pepper, and salt; rub into the duck breasts. Allow to stand at room temperature for 15 minutes. Lightly coat a nonstick skillet with cooking spray. Add the duck breasts and saut over high heat until browned on both sides. Lower heat and cook until medium rare, about another 3 minutes per side. Do not overcook duck breast as it becomes dry and stringy. Transfer duck breasts to a heated platter; keep warm. Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 C. Spray another nonstick skillet with cooking spray and saut apple slices with red winger until they begin to soften, about 4 minutes. Set aside. Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately.

Yield: 4 servings
Calories: 257
Fat: 7g
Fiber: 3g