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
Onions are the perfect accompaniment to almost any savory...
Pesto is an easy way to add flavor without tons of extra...
Having a snack attack? Stock your fridge and pantry with...
Coffee is a healthy and flavorful addition to many desserts...
Coconut is a sweet addition to many healthy breakfast recipes...
The health perks of coffee only add to it's appeal for coffee...
If you’re looking for healthier food to enjoy during the...
Lentils are a versatile, budget-friendly and healthy addition...
Pork chops are a versatile and budget-friendly option for...
Apple recipes are a favorite fall fruit, whether you enjoy...
Make sure you have a quick and easy dinner ready to go next...
If you like your food hot—spicy, that is—we've got some...
Mediterranean cuisine is delicious: it’s rich in fruits,...
This Valentine’s Day, stay in with the ones you love and make...
Ring in the Chinese New Year with these healthy Chinese...
From grilled steak to creamy chicken, our quick and healthy...
- New Year's Eve
- Ease of Preparation
- Total Time
- More than 1 hour
- January/February 1992