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Five-Spice Duck Stir-Fry

EatingWell Serves Two

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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.


Five-Spice Duck Stir-Fry Recipe

Makes: 2 servings, 1 1/2 cups each

Active Time:

Total Time:

Ingredients

  • 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)

Preparation

  1. Combine sherry, plum sauce, salt and cayenne in a small bowl.
  2. 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.
  3. 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.

Nutrition

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



More From EatingWell

Recipe Categories

Ethnic/Regional
Asian
Ease of Preparation
Moderate
Total Time
45 minutes or less
Servings
2
Main Ingredient
Poultry, other
Preparation/ Technique
Stir-Fry
Meal/Course
Dinner

Style/Theme
Cooking for 2
Publication
EatingWell Serves Two

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