Calories: 590 Preparation: 10 mins Cooking: 15 mins Serves: 4
4 duck breast fillets
2 medium red onions, peeled and finely sliced
3 garlic cloves, peeled and finely sliced
300ml/1/2pt orange juice
90ml/6tbsp hoisin sauce
2.5cm/1in piece root ginger, grated
1 (350g) pack fresh cut mushroom stir fry
1 (85g) bag watercress
30ml/2tbsp dark soy sauce mixed with 60ml (4tbsp) hot water
Steamed rice and chopped salted peanuts
Score the skin of the duck in a criss-cross pattern – this will help the skin crisp up. Heat a wok up to moderate heat, then place the duck breasts in skin side down, and cook for 8 mins until the skin is golden brown and crisp – spoon off excess fat as it runs out the duck skin and reserve. Turn the duck over and cook for a further 2 mins. Transfer the duck to a plate and leave to rest.
Wipe out the wok and add 30ml (2 tbsp) of the reserved duck fat. When it’s hot add the onion and garlic and stir fry for 2-3 mins until it caramelises. Add the orange juice and hoisin sauce and bring to a boil and cook for 30 seconds – then add the duck, turn to a simmer and cook for 2 mins. Transfer the duck and cooking liquid to a warm bowl and set aside.
Wipe the wok out, add another teaspoon of oil, and when hot add the ginger and mushroom stir fry, watercress and soy sauce mixed with the water; stir fry for 1 minute or until the liquid has almost evaporated. To serve: cut each duck breast vertically into three slices. Divide the rice between four serving plates, top with the vegetables, sliced duck and sauce. Sprinkle over the peanuts and serve.
Fat: 40.4g Saturated Fat: 11.3g Carbohydrate: 25.7g Protein: 32.5g Fibre: 3.2g Salt: 2.51g