Spicy Stir-Fried Duck
Here, strips of duck are stir-fried with onions, water chestnuts, bok choy, bean sprouts and pear. Very little oil is needed for a stir-fry, and adding lots of vegetables keeps the quantity of meat down. Serve spicy stir-fried duck with rice noodles.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
| Servings | Prep Time | Cook Time |
| 4servings | 15minutes | 10minutes |
| Servings | Prep Time |
| 4servings | 15minutes |
| Cook Time |
| 10minutes |
- 400 g duck breasts
- 2 tsp five-spice powder
- 2 tbsp sunflower oil
- 4 small onions thinly sliced
- 4 small stalks celery thinly sliced, plus a few leaves to garnish
- 1 large firm pear peeled, cored and diced
- 1 199ml can water chestnuts drained and sliced
- 1 tbsp clear honey
- 4 tbsp rice vinegar or sherry vinegar
- 1 tbsp reduced-salt soy sauce
- 200 g bok choy shredded
- 1 1/2 cups bean sprouts
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Ingredients
Servings: servings
Units:
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- Remove the skin and all the fat from the duck breasts, then cut them across into thin strips. Sprinkle with the five-spice powder and toss to coat. Set aside.
- Heat a wok or heavy-based frying pan until very hot, then add the oil and swirl to coat the wok. Add the duck pieces and stir-fry for 2 minutes. Add the onions and celery and stir-fry for 3 minutes or until they are softened. Add the pear and water chestnuts and stir to mix.
- Add the honey, rice or sherry vinegar and soy sauce. When the liquid is bubbling, reduce the heat to low and simmer for 2 minutes.
- Turn the heat up to high again. Add the bok choy and bean sprouts, and stir-fry for 1 minute or until the bok choy is just wilted and the bean sprouts are heated through.
- Transfer to a warmed serving dish and serve immediately, garnished with the celery leaves.
Spicy stir-fried duck variations: Use chicken or turkey, cut into strips, instead of the duck.
Per serving: 366 calories, 28 g protein, 21 g total fat, 4 g saturated fat, 141 mg cholesterol, 18 g total carbohydrate, 14 g sugars, 4 g fibre, 313 mg sodium
Removing the skin and fat from duck lowers the fat content substantially. Skinless duck breast contains only a fraction more fat than skinless chicken breast. Dark green, leafy vegetables such as bok choy provide good amounts of vitamin C, as well as vitamin B6, folate and niacin.
