Hoisin Duck Stir Fry
Serves 2, 12 Smart Points per portion
3 tablespoons hoisin sauce (6sp)
2 tablespoons dark soy sauce (2sp)
200g skinless boneless duck breasts, visible fat removed then cut into strips (6sp)
125g small brocolli florets
100g frozen soya beans (edamame beans) (3sp)
Low fat cooking spray
1 spring onion, sliced diagonally
Freshly ground black pepper
6 Chinese pancakes (6sp)
Mix together the sauces in a shallow dish. Add the duck and turn until coated then set aside for 15 minutes.
Meanwhile, bring a pan of water to the boil and blanch the broccoli for 2 minutes then add the soya beans and cook for another 1 minute. Drain and refresh under cold running water. Set aside.
Heat a wok or non stick frying pan until hot. Remove the duck from the marinade, add to the wok or pan and spray with the cooking spray. Stir fry for 3 minutes then add the broccoli, soya beans, sauce mixture and 2 tablespoons of water. Stir fry for another minute, season with black pepper and serve in bowls with the spring onions scattered over the top.
Serve with three warmed Chinese pancakes per person.
You could swap the duck for tofu (3sp) for a vegetarian version 10sp per portion. User 200g Tofu patted dry and cut into squares. Marinate and cook in the same way as the duck.