Hoisin Duck Stir Fry
I initially created this duck stir-fry mixture when I was whipping up some spring rolls to go with egg fried rice. They were delicious, but I couldn’t help but think that this tasty mixture was being wasted in such small quantities inside the rolls and should instead be the star of the show, so I set about tweaking my initial recipe. I like to use noodles as the ‘carb’ in the dish but you could also serve the duck mixture with plain rice. Just leave the noodles out of the dish, cook the rice separately and serve the duck and vegetable mixture on top. Around 250g of rice (dry weight) will give you a similar calorie calculation.
POINTS AND NUTRITIONAL INFORMATION
Serves 4 – per serving = 11 points or 513 cals, 23.6g fat, 48.7g carbs, 25.2g protein
Ingredients
For the duck
400g duck breasts fillets, skin removed, raw
1 tsp Chinese 5 spice
Low calorie cooking spray
Salt and black pepper
For the stir fry
1 tsp sesame oil
1 carrot, peeled and cut into fine matchsticks
1 pepper, deseeded and sliced
4 spring onions, finely sliced
200g white cabbage, finely sliced
100g beansprouts
2 tsp each of Chinese 5 spice and chilli powder
3 tbsp light soy sauce
3 tbsp hoisin sauce
1 tsp honey
1 tbsp rice wine vinegar
10g fresh coriander, roughly chopped
1 chilli, finely sliced (and deseeded if you don’t like things too spicy)
400g fresh egg noodles
1 lime
Method
- Begin by making the duck. Preheat the oven to 180°C (fan). Take a baking dish, spray with low-calorie cooking spray and add the duck breasts skin-side up.
- Season with salt and pepper and the 5-spice, spray the duck again with low-calorie cooking spray and then roast in the oven for 25–30 minutes until cooked through. Remove the duck from the oven, rest for 10 minutes, and then shred with two forks.3
- While the duck is cooking, you can prepare the rest of the stir-fry. Take a wok or large frying pan, pour in the sesame oil and bring to a medium/high heat.
- Add the carrot, pepper, spring onion, white cabbage and beansprouts. Stir-fry for 4–5 minutes until the carrot starts to soften. Add the 5-spiceand chilli powder, soy sauce, hoisin sauce, honey and rice wine vinegar. Pour in a splash of cold water and toss everything together, continuing to fry on a medium/high heat.
- Add the shredded duck, coriander and chilli to the pan, toss everything together again, and check for seasoning. Season with salt and pepper if required.
- Add the egg noodles to the pan with a splash of water, toss to combine, and fry on a medium heat until everything is piping hot.
- Finally, remove the stir-fry from the heat and squeeze in the lime juice. Serve in nice big bowls.
Really enjoyed this and so filling!