About this recipe: Here, strips of duck are stir-fried in the Chinese fashion, with onions, water chestnuts, pak choy, bean sprouts and – a sweet touch – fresh 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 or with plain boiled or steamed rice.
For a less piquant sauce, replace the rice vinegar or sherry vinegar with red wine or apple or orange juice. * If in season, use an Asian pear instead of an ordinary pear. Or substitute 3–4 ripe but firm plums, sliced, for the pear. * For a duck stir-fry with a citrus flavour, use ground star anise instead of five-spice powder, and 170 g (6 oz) sliced and seeded kumquats instead of the pear. Replace the pak choy with ½ head Chinese leaves, shredded. Instead of rice vinegar, use orange juice or red wine. * Use skinless boneless chicken or turkey breasts, 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 pak choy provide good amounts of vitamin C, as well as vitamin B6, folate and niacin. *Bean sprouts are a good source of vitamin C and also offer B vitamins. *Water chestnuts provide small amounts of potassium, iron and fibre, but their big advantage is that they contain no fat and very few calories.
Excellent source of vitamin B12. Good source of copper, folate, iron, vitamin B6, vitamin C, vitamin E. Useful source of calcium, niacin, potassium, vitamin B1, vitamin B2, zinc.