Stir-fried duck with sugar snap peas & asparagus

duck stir fry

Serves 4

  • 4 x 200 g duck breasts

  • 2 teaspoons five-spice

  • sea salt

  • freshly ground black pepper

  • 2 tablespoons sunflower or groundnut oil

  • 2 large handfuls thin asparagus, trimmed

  • 2 large handfuls sugar snap peas or mangetouts

  • 4 cloves garlic, finely sliced

  • 1-3 fresh red chillies, deseeded and finely sliced

  • 2 thumb-sized pieces fresh ginger, peeled and grated

  • zest of and segmented 4 oranges

  • 1 tablespoon honey

  • 1 handful fresh mint, leaves picked

  • 3 tablespoons low-salt soy sauce

First of all, score the skin of the duck with a sharp knife. Then dust the breasts all over with the five-spice and a small pinch of salt. Put the duck breasts skin side down in a cold wok, then bring it slowly up to a medium low temperature so the white fat turns into wonderful thin, crispy, golden crackling. Cook for around 12 minutes, then turn the breasts over and cook for a further 5 minutes.



By which time they will be cooked medium, so remove them to a plate and pour away the duck fat. Get all your veggies and flavourings ready to go and wipe your wok. Now you want to get it really hot – if you want to open the window (and cover the fire alarm – joke!), then do. You may need to cook it all in smallish batches depending on the size of your wok.



Add a couple of tablespoons of sunflower or groundnut oil to your hot wok. Carefully swill the oil around so that it covers the whole pan. Add your asparagus and sugar snap peas or mangetouts and toss around, then add the garlic, chilli and ginger. Continue stir-frying on the highest heat for a couple of minutes, until the asparagus has softened a little but still has a nice crunch. By all means have a taste. Remove the veg to a plate. Slice up your duck breasts into little slivers and put these back into the wok with any resting juices and maybe an extra pinch of five-spice. Cook until nice and crispy.



Put all your vegetables back into the wok, and turn down the heat. Add the oranges, honey, half the mint and the soy sauce, and serve straight away on a large plate, sprinkled with the rest of the mint. Serve with rice or noodles, as a starter or main course.

Nutritional Information

Stir-fried duck with sugar snap peas & asparagus

Try this lovely combo with pork or chicken too

0 foodies cooked this
Bursting with flavour, duck is perfect for stir-frying – gorgeously juicy inside and crispy outside
Serves 4
35m
Super easy
Print this recipe
Method

Lots of people have woks, but so many people get it wrong because they don't really understand the principle of stir-frying – i.e. you get a pan really hot and you don't overcrowd it with veg so that it starts boiling and not stir-frying. You could make this with breast of chicken instead, if that takes your fancy, or slices of pork. There are many ways you can vary this using different vegetables – try beansprouts, water chestnuts, spinach, courgettes or baby corn.

First of all, score the skin of the duck with a sharp knife. Then dust the breasts all over with the five-spice and a small pinch of salt. Put the duck breasts skin side down in a cold wok, then bring it slowly up to a medium low temperature so the white fat turns into wonderful thin, crispy, golden crackling. Cook for around 12 minutes, then turn the breasts over and cook for a further 5 minutes.

By which time they will be cooked medium, so remove them to a plate and pour away the duck fat. Get all your veggies and flavourings ready to go and wipe your wok. Now you want to get it really hot – if you want to open the window (and cover the fire alarm – joke!), then do. You may need to cook it all in smallish batches depending on the size of your wok.

Add a couple of tablespoons of sunflower or groundnut oil to your hot wok. Carefully swill the oil around so that it covers the whole pan. Add your asparagus and sugar snap peas or mangetouts and toss around, then add the garlic, chilli and ginger. Continue stir-frying on the highest heat for a couple of minutes, until the asparagus has softened a little but still has a nice crunch. By all means have a taste. Remove the veg to a plate. Slice up your duck breasts into little slivers and put these back into the wok with any resting juices and maybe an extra pinch of five-spice. Cook until nice and crispy.

Put all your vegetables back into the wok, and turn down the heat. Add the oranges, honey, half the mint and the soy sauce, and serve straight away on a large plate, sprinkled with the rest of the mint. Serve with rice or noodles, as a starter or main course.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 425
    21%
  • Carbs 23.0g
    9%
  • Sugar 20.6g 23%
  • Fat 16.4g 23%
  • Saturates 3.6g 18%
  • Protein 44.1g 98%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 4 x 200 g duck breasts

  • 2 teaspoons five-spice

  • sea salt

  • freshly ground black pepper

  • 2 tablespoons sunflower or groundnut oil

  • 2 large handfuls thin asparagus, trimmed

  • 2 large handfuls sugar snap peas or mangetouts

  • 4 cloves garlic, finely sliced

  • 1-3 fresh red chillies, deseeded and finely sliced

  • 2 thumb-sized pieces fresh ginger, peeled and grated

  • zest of and segmented 4 oranges

  • 1 tablespoon honey

  • 1 handful fresh mint, leaves picked

  • 3 tablespoons low-salt soy sauce