Stir-fried duck with sugar snap peas & asparagus
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.
Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Duck | 100g cooked with skin | 337 |
| Sunflower | 1 oz (28g) hulled | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Honey | 1 tbsp (21g) | 64 |
| Orange | 1 medium (131g) | 62 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Bell Pepper | 1 medium (119g) | 31 |
| Asparagus | 6 spears (90g) | 27 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 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