Bring a saucepan of water to the boil. Add the rice and a pinch of salt and cook for 45 minutes, or according to the instructions on the packet.
Meanwhile, heat a heavy-based nonstick frying pan and toast the nuts for 2 minutes until they are lightly browned, then set them aside.
Remove the skin and fat from the duck breasts. Lightly grease a frying pan with oil and place over a medium heat. When it is hot, add the duck breasts and cook them for 1-2 minutes on each side until they are golden brown. Reduce the heat and cook for a further 8-10 minutes until the juices run clear when the thickest part of the breasts is pierced with a knife, turning them occasionally.
Mix the orange juice with the balsamic vinegar and drizzle it over the duck breasts, then take them off the heat.
Drain the rice, stir in the grapes and spring onions and season with black pepper.
Divide the rice mixture between four plates. Slice the duck breasts and arrange them over the rice. Scatter them with orange zest and pecans and spoon the pan juices over them.
Although duck has a reputation for having loads of fat, most of it lies just under the skin; remove them both and you can still enjoy duck in your low-fat diet.