Tandoori Duck & Lentils
From EatingWell: 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.
- 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
- 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.
- 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.
- 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.
- 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.
- Just before serving, briefly reheat the lentils and serve with the duck.
Tips & Notes
- Make Ahead Tip: The duck can be marinated (Step 1) for up to 1 day.
Per serving: 325 calories; 10 g fat (3 g sat, 3 g mono); 51 mg cholesterol; 32 g carbohydrates; 0 g added sugars; 27 g protein; 8 g fiber; 112 mg sodium; 655 mg potassium.
Nutrition Bonus: Iron (25% daily value), Potassium (19% dv), Selenium (18% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 2 starch, 4 lean meat
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Ease of Preparation
- Total Time
- More than 1 hour
- New Year's Eve
- January/February 1992