Smoked Sweet & Sour Duck

with Chinese Stir Fried Vegetables

From the Cantonese region of China, this is a decadent restaurant-style dish which is easy to make, deliciously fruity and ready in minutes.

Nutrition Per Portion

  • 181 Calories |
  • 41.2g Carbohydrates |
  • 0.6g Fat |
  • 7.9g Fibre |
  • 5.4g Protein |
  • 10.5g Sugar
  • 0.0 min

    Preheat the oven to 180C. Boil a pan of salted water for the rice.

  • 0.5 min

    Season the smoked duck breast with salt and pepper.

  • 1.0 min

    Heat olive oil in a frying pan over high heat.

  • 2.5 min

    When the pan is hot, place the duck breast, skin side down, in the pan and sear until the skin is crisp and golden brown.

  • 4.5 min

    Turn the duck breast and sear the underside.

  • 6.5 min

    Transfer the duck into the oven to roast until cooked through (10-12 mins).

  • 7.0 min

    Peel and thinly slice the carrot.

  • 8.5 min

    Roughly chop the yellow and red capsicum.

  • 11.0 min

    Slice the spring onion along a diagonal.

  • 12.0 min

    Chop the pineapple.

  • 13.0 min

    Peel and finely chop the garlic.

  • 14.0 min

    Peel and finely slice the red onion.

  • 15.0 min

    Halve the water chestnuts and add the rice to the boiling water. Stir occasionally while cooking.

  • 15.5 min

    In a wok (or frying pan), heat olive oil over high heat.

  • 17.0 min

    Stir fry the onion and garlic.

  • 18.0 min

    Add the carrot and stir fry for two minutes or until softened.

  • 19.0 min

    Remove the duck from the oven and set aside to rest.

  • 20.0 min

    Add the capsicum and stir fry for one minute.

  • 21.0 min

    Add the bamboo shoots and water chestnuts and continue to stir fry.

  • 22.0 min

    Add the sweet and sour sauce and pineapple to the wok and stir through.

  • 24.0 min

    In a small bowl, mix together the water and cornflour to create a cornflour slurry.

  • 25.0 min

    Gradually pour in small amounts of the cornflour slurry, stirring continuously, until the sauce thickens slightly.

  • 26.0 min

    Drain the rice when tender rinse with boiling water from the kettle.

  • 27.0 min

    Distribute the sweet and sour stir fry among serving bowls.

  • 28.0 min

    Thickly slice the duck.

  • 30.0 min

    Serve the smoked duck atop the stir fry and garnish with spring onion to serve.

  • Ingredients

    Smoked Duck (Whole Breast),

    Red Capsicum

    Organic Carrots,

    Spring Onion,

    Tinned Pineapple

    Garlic,

    Yellow Capsicum

    Red Onion

    Sweet & Sour Sauce,

    Water

    Corn Flour,

    Bamboo Shoots

    Water Chestnuts, halved

    Jasmine Rice,

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