Five-Spice Duck Stir-Fry
From EatingWell: EatingWell Serves Two
Why duck? Because it's delicious. This recipe may indeed convince folks who have been tentative about eating duck that they've been missing something fabulous. The five-spice powder, while not overpowering, is strong enough to stand up to the rich taste of duck.
- 1/4 cup dry sherry, (see Note)
- 2 tablespoons plum sauce
- 1/4 teaspoon salt
- Pinch of cayenne pepper
- 1 tablespoon canola oil
- 8 ounces boneless duck breast, (see Note), skin removed, sliced in half lengthwise, then cut into 1/4-inch thick slices
- 2 tablespoons minced garlic
- 2 teaspoons minced fresh ginger
- 1 1/2 cups trimmed, halved green beans
- 2 cups purchased julienne-cut carrots, (8 ounces)
- 1/4 teaspoon five-spice powder, or to taste (see Note)
- Combine sherry, plum sauce, salt and cayenne in a small bowl.
- Heat oil in a large nonstick skillet over medium-high heat. Add duck; cook, stirring often, until browned, 1 to 3 minutes. Transfer to a plate with a slotted spatula.
- Add garlic and ginger to the pan and cook, stirring constantly, until fragrant, about 30 seconds. Add green beans, carrots and five-spice powder, and cook, stirring, until the carrots are slightly softened, about 1 minute. Add the plum sauce mixture; stir to coat, cover, reduce heat to medium and cook until the green beans are tender, 3 to 4 minutes. Add the cooked duck, toss to combine and serve immediately.
Tips & Notes
- Notes: Sherry is a type of fortified wine originally from southern Spain. Don't use the "cooking sherry" sold in many supermarkets — it can be surprisingly high in sodium. Instead, purchase dry sherry that's sold with other fortified wines in your wine or liquor store.
- Boneless duck breast halves range widely in weight, from about 1/2 to 1 pound, depending on the breed. They can be found in most supermarkets in the poultry or specialty-meat sections.
- Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.
Per serving: 336 calories; 12 g fat (2 g sat, 6 g mono); 87 mg cholesterol; 26 g carbohydrates; 26 g protein; 6 g fiber; 537 mg sodium; 885 mg potassium.
Nutrition Bonus: Vitamin A (390% daily value), Vitamin C (45% dv), Iron (35% dv), Potassium (25% dv), Folate (19% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 other carbohydrate, 3 vegetable, 3 lean meat, 1 1/2 fat
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- Cooking for 2
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Poultry, other
- Preparation/ Technique
- EatingWell Serves Two