Tandoori Duck & Lentils

Tandoori Duck & Lentils

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From: EatingWell Magazine, January/February 1992

The yogurt marinade in this dish locks in moisture and lends a complementary spicy flavor. The duck is skinned before cooking to reduce fat.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 4-5 pound duck, washed and dried
  • 1 cup low-fat plain yogurt
  • 3 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon ground cumin
  • 1 tablespoon paprika
  • 1 1/2 teaspoons salt, divided
  • 1 teaspoon ground cardamom
  • 1/4 teaspoon cayenne pepper
  • 2 teaspoons canola oil
  • 1 medium onion, chopped
  • 1 cup red lentils
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon freshly ground pepper
  • 2 1/2 cups cups water

Preparation

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  1. With a sharp knife or poultry shears, remove backbone and wing tips from duck and cut the duck into 4 serving pieces. Cut away the skin and fat.
  2. Mix together yogurt, garlic, ginger, cumin, paprika, 1 teaspoon salt, cardamom and cayenne pepper in a shallow, nonaluminum dish. Add the duck pieces, turning to coat well and marinate, covered, in the refrigerator for at least 8 hours or up to 24 hours, turning occasionally.
  3. About 1/2 hour before serving, heat oil in a medium saucepan over medium heat. Add onions and cook until translucent and lightly browned, 6 to 8 minutes. Rinse lentils well and add them to the saucepan with turmeric, remaining 1/2 teaspoon salt, black pepper and water. Bring to a boil, reduce heat to low and simmer uncovered, stirring occasionally, until lentils are tender, 15 to 20 minutes. Cover and set aside.
  4. Meanwhile, preheat grill or broiler. Remove the duck from the marinade (reserve marinade) and grill on a lightly oiled rack or broil on a rack set over a foil-lined baking sheet. Grill or broil until browned, 5 to 7 minutes. Turn, baste once with reserved marinade and discard marinade. Cook until juices run clear when pierced with a fork, 8 to 10 minutes more.
  5. Just before serving, briefly reheat the lentils and serve with the duck.
  • Make Ahead Tip: The duck can be marinated (Step 1) for up to 1 day.

Nutrition information

  • Per serving: 320 calories; 10 g fat(3 g sat); 8 g fiber; 31 g carbohydrates; 27 g protein; 12 mcg folate; 51 mg cholesterol; 3 g sugars; 0 g added sugars; 115 IU vitamin A; 2 mg vitamin C; 44 mg calcium; 5 mg iron; 112 mg sodium; 636 mg potassium
  • Nutrition Bonus: Iron (25% daily value), Potassium (19% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch, 4 lean meat

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