Delectably Delicious Duck Stir Fry

duck

Now I know that some people will say it is sacrilege to remove the skin from a duck breast and to be quite honest I would be inclined to agree but if you are watching your weight it definitely will reduce the calories and fat.  For Slimmingworld dieters I’ve worked this out based on 2 medium sized portions excluding any rice or noodles as approximately 3 Syns per portion, please double check .  This can also be made gluten free.

INGREDIENTS

1 Medium Duck Breast, skin removed

1 medium onion

3 large cloves garlic

A large thumb sized piece of fresh ginger

1 tablespoon of Soy sauce (Choose gluten free Tamari for Coeliac)

1 tablespoon of Chinese Rice Wine (Check gluten free for Coeliac) (0.5 Slimmingworld Syns)

½ teaspoon Sesame oil (1 Slimmingworld Syn)

A pinch of white pepper

2 tablespoons Hoisin sauce (Choose gluten free brand for Ceoliac) (4 Slimmingworld Syns)

Packet Stir Fry vegetables OR your choice of fresh crunchy vegetables like peppers, fennel, water chestnut, bamboo shoots, beansprouts etc.

METHOD

Thinly slice the duck breast on the diagonal and marinade in a few drops of soy sauce, sesame oil, a splash of rice wine and a pinch of white pepper. Set aside for a minimum of 10 minutes.

In the meantime slice the onion finely.

Mince/crush the garlic and ginger.

Heat a good non-stick frying pan/wok and spray with one calorie oil.

When wok is hot add the duck and stir fry quickly for about a minute and then remove from pan and place into a colander to drain off any excess fat.

Add a few more sprays of oil

Stir fry the onion for a couple of minutes and then add the ginger and garlic and continue to fry for another couple of minutes.

Add the vegetables to the pan and fry for a couple of minutes until cooked but retaining crunch.

Return the duck to the pan and add the hoisin sauce, remaining soy sauce, rice wine, sesame oil and white pepper.

Heat through for a minute or so and serve immediately.  Just make sure the duck is cooked to your liking and the vegetables are not overcooked.

Serve on its own, with rice or noodles. (Choose Gluten Free for Coeliac)

 

 

 

 

 

 

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