Dolores Baretta | How to make duck breast a healthy choice
Marinated duck breast with stir fried vegetables and noodles, made easy and healthy.
Recipe, duck breast, healthy, spices, marinade, stir-fry
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How to Make Duck Breast a Healthy Choice in Your Diet

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Dinner for Two

 

2 Duck breasts with skin (220 cal pro with skin, 133 Cal without skin)

 

Marinade:
1 Tbsp Hoi Sin Sauce (35 Cal)
1 Tsp Maple Syrup (18 Cal)
1 Tbsp of lime juice
1 Tbsp tomato paste (13 Cal)
Mix all ingredients together

 

Vegetable Stir-Fry:
1 onion
2 carrots
1/2 head of broccoli
1 zucchini
1 red bell pepper
1 tsp sesame oil

 

Stir-Fry Sauce:
1 tsp cornstarch
1 tsp brown sugar
1 tsp grated ginger
1 tbsp soy sauce
1 tbsp cider vinegar
3 tbsp water
1/2 tsp vegetable broth powder
Mix all ingredients together

 

Method:
Remove large portion of skin on duck leaving 4cm x 4cm square of fat on top. Put duck breast in marinade for minimum 2 hours. Prepare and cut all vegetables. Add sesame oil to a wok and cook the onion, then adding the peppers and carrots and the stir fry sauce, after 3 minutes the broccoli and zucchini.

 

Cook the duck with skin down in a dry pan for 3 minutes, then turn and cook breast for 2 minutes, then back on skin for 1 minute. If vegetables not ready wrap the duck in foil to rest.
Serve vegetables with duck slices on top. Can also be served with noodles or rice.

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