Stir-Fried Duck and Vegetables Recipe

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Stir-Fried Duck and Vegetables Recipe

(Asian stir-fried duck and vegetables Recipe)

Ingredients:  Serves 4

2 tablespoons sesame oil

1 large onion, peeled and thinly sliced

2 cloves garlic, peeled and crushed

2 level teaspoons peeled and grated root ginger, or level teaspoon ground ginger

1 lb (450 g) boneless duck breasts, skinned, beaten out thin and cut into strips

3 medium carrots, peeled and sliced diagonally

4 tablespoons water

12 oz (340 g) mangetout, trimmed

1 tablespoon soy sauce

Freshly ground black pepper

 

Method:

Heat the oil in a large, nonstick frying pan or wok over a moderately high heat, and stir-fry the onion in it for 1 minute.  Mix in the garlic and ginger and stir-fry for 1 minute more.  Put in the duck and stir-fry for 2 minutes.  Add the carrots and water, cover and cook for 5 minutes.  Mix in the mangetout, cover and cook for about 3 minutes, until the mangetout begin to soften.  Remove the pan from the heat, stir in the soy sauce and season with pepper.  Serve the stir-fry on bowls of hot steamed rice or fresh noodles tossed with celery seeds and chopped mint.

 

Note:  Stir-frying, in Chinese style, seals in natural juices and ensures that the food is crisp and keeps its fresh flavor.

 

Nutrient Value Per Serving:

255 calories

12 g total fat (2 g saturated fat)

11 g carbohydrates

4 g fiber

350 mg sodium

 

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