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
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.