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.
400 g duck breast fillets
2 teaspoons five-spice powder
2 tablespoons sunflower oil
4 small onions, thinly sliced
4 small celery stalks, thinly sliced, plus a few leaves to garnish
1 large firm pear, peeled, cored and diced
1 can (230 g) water chestnuts, drained and sliced
1 tablespoon clear honey
3 tablespoons rice vinegar or sherry vinegar
1 tablespoon reduced-salt soy sauce
200 g bok choy, shredded
1 1/2 cups bean sprouts
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Remove the skin and all the fat from the duck breast fillets, then cut them across into thin strips. Sprinkle with the five-spice powder and toss to coat. Set aside.
Heat a wok or heavy-based frying pan until very hot, then add the oil and swirl to coat the wok. Add the duck pieces and stir-fry for 2 minutes. Add the onions and celery and stir-fry for 3 minutes or until they are softened. Add the pear and water chestnuts and stir to mix.
Add the honey, rice or sherry vinegar and soy sauce. When the liquid is bubbling, reduce the heat to low and simmer for 2 minutes.
Turn the heat up to high again. Add the bok choy and bean sprouts, and stir-fry for 1 minute or until the bok choy is just wilted and the bean sprouts are heated through.
Transfer to a warmed serving dish and serve immediately, garnished with the celery leaves.
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.