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

1. 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.
2. 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
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.
4. 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.
5. 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.
6. 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.
7. Finally, remove the stir-fry from the heat and squeeze in the lime juice. Serve in nice big bowls.

The post Hoisin Duck Stir Fry first appeared on Slimming Kitchen Secrets.

POINTS AND NUTRITIONAL INFORMATION
Serves 4 – per serving = 14 points or 568 cals, 22.1g fat, 55.2g carbs, 27.7g protein

Ingredients

1 tsp olive oil

2 x duck legs (450g, gives you around 250g of meat)

1 large onion, finely chopped

1 carrot, peeled and finely diced

1 stick of celery, finely diced

2 x garlic cloves, finely chopped

250g chestnut mushrooms, quartered

1 tsp each ground cinnamon and plain flour

125ml red wine

400g tin of chopped tomatoes

1 chicken stock cube made up with 150ml boiling wter

Dash of Tabasco

2 sprigs of fresh rosemary, picked and finely chopped

2 bay leaves

1 tsp chilli flakes

1 tsp sugar

2 tbsp single cream

240g dried pasta of your choice

30g fresh Parmesan, grated

Salt and black pepper

Method

1. Heat the olive oil in a large pan, then add the duck legs and brown on both sides for around 10 minutes. Once brown, remove the duck from the pan, pop onto a plate and put to one side.
2. To the same pan, add the onion, carrot and celery and fry for 5 minutes until softened. Add a little water if they start to stick to the pan, then add the garlic and the mushrooms and cook for a further 2 minutes.
3. Next, stir in the cinnamon and flour and cook for another minute, then pop the duck back into the pan and add the wine, tomatoes, stock, Tabasco, herbs, chilli flakes and sugar.
4. Season with salt and pepper and bring everything to a simmer. Lower the heat, cover with a lid or tin foil and cook in the pan on low for 2 hours, stirring every now and then.5
5. After 2 hours, remove the duck legs from the sauce. Shred the meat with two forks and bin the bones. Add the meat back to the sauce with the single cream, season, and simmer, uncovered, for a further 10–15 minutes while you cook the pasta.
6. Once the pasta is cooked, drain and add to the sauce. Add a little of the pasta water to the sauce too, so the sauce goes nice and glossy and sticks to the pasta.
7. Stir well and continue to cook the pasta in the sauce for a minute. Serve in four nice big bowls, topped with a little fresh Parmesan.

The post Venetian Duck Ragu first appeared on Slimming Kitchen Secrets.