Here, strips of duck are stir-fried with onions, water chestnuts, bok choy, bean sprouts and pear. Very little oil is needed for a stir-fry, and adding lots of vegetables keeps the quantity of meat down. Serve with rice noodles.
Use chicken or turkey, cut into strips, instead of the duck.
Removing the skin and fat from duck lowers the fat content substantially. Skinless duck breast contains only a fraction more fat than skinless chicken breast. * Dark green, leafy vegetables such as bok choy provide good amounts of vitamin C, as well as vitamin B6, folate and niacin.