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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (732g) Recipe makes 3 servings |
||
| Calories 959 | ||
| Calories from Fat 310 | (32%) | |
| Amount Per Serving | %DV | |
| Total Fat 34.5g | 53% | |
| Saturated Fat 6.1g | 30% | |
| Monounsaturated Fat 10.9g | ||
| Polyunsaturated Fat 14.1g | ||
| Trans Fat 0.1g | ||
| Cholesterol 428mg | 142% | |
| Sodium 2615mg | 108% | |
| Potassium 1004mg | 28% | |
| Total Carbohydrate 100.3g | 33% | |
| Dietary Fiber 7.9g | 31% | |
| Sugars 22.3g | ||
| Protein 65.5g | 131% | |
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Honey & Garlic Duck Fried Rice
SERVES 3 -4
Ingredients
For Duck Breast
- 1 lb boneless skinless duck breasts, in 1/2 inch cubes
- 4 tablespoons soy sauce or tamari soy sauce
- 2 tablespoons hoisin sauce
- 3 cloves garlic, sliced
For Brown Rice
- 1 tablespoon vegetable oil
- 2 cloves garlic, minced
- 2 cups chicken broth
- 1 cup brown rice
For Fried Rice
- 2 tablespoons vegetable oil
- 6 green onions, white and 1/2 of green,sliced
- 1 cup Chinese pea pod, trimmed
- 1 small summer squash
- 1/2 yellow bell pepper, chopped
- 1 (10 ounce) can stir-fry baby corn
- 1 tablespoon vegetable oil (to scramble eggs)
- 3 eggs, beaten
- 2 tablespoons honey
- 1 tablespoon soy sauce or tamari soy sauce
- 2 teaspoons sesame oil
- 1/2 teaspoon garlic powder
Directions
1
In a plastic zipper bag, combine cubed duck breast with soy sauce, hoisin sauce and 2 sliced garlic cloves; marinate in refrigerator at least 2 hours.2
Prepare brown rice: in a large saucepan, cook 2 minced garlic cloves in vegetable oil until golden; add rice and saute until aromatic, then add broth.3
Bring to a boil then reduce heat and cover; simmer on low heat for 45 minutes or until rice is tender and liquid is absorbed.4
While rice is cooking, shred the yellow squash; drain baby corn; slice green onions; scramble eggs in 1 tablespoon vegetable oil and set aside; and steam pea pods and chopped bell pepper together for 1 minute (plunge them into cold water when done steaming to stop cooking and keep them crisp).5
In a large skillet over medium heat, heat 2 tablespoons vegetable oil and cook cubed marinated duck with the marinade and green onions for 10 minutes.6
Add cooked rice and raise heat a bit; cook, stirring constantly until marinade is thickened, about 10 more minutes.7
Stir in honey, soy sauce, sesame oil and garlic powder; cook another 5 minutes to blend.8
Stir in pea pods, peppers, shredded yellow squash, baby corn and scrambled eggs.9
Cook another 3 to 4 minutes, just until vegetables and eggs are heated through.10
Serve immediately.
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Browse similar recipes by category
- Course > Main Dish
- Main Ingredient > Meat > Poultry > Duck > Breasts
- Main Ingredient > Pasta, Rice & Grains > Rice > Brown rice
- Cuisine > Asian
- Preparation > Time to Make > < 4 hours
- Occasion > Dinner Party
- Dietary > Low in... > Low Sat. Fat
Featured Reviews for This Recipe
From: HeatherFeather
On Jul 22, 2004
Excellent. My tastebuds thank you! Thorough, clear instructions with accurate measurements, although I did cut back a little on some of the oil. A great combo of veggies and seasonings really made this dish standout. It was so beautiful on the plate, elegant enough to serve to guests. I think any type of poultry or even pork tenderloin would work well in this too.
From: Anke R
On Dec 7, 2004
This was nice, but not quite what I expected. I prepared the rice in advance and marinated the duck overnight. I used frozen veggies, though I defrosted them to drain of the excess water, since they would have made the rice soggy. I left out the squash (couldn't get it) and the babycorn, since the family doesn't like it. I do like beansprouts though, and added like SueL a handful. After frying the duck I removed it from the wok (I don't like it too cooked, so I could increase the temp. Followed the rest of the instructions and added the duck just before serving. BF said it had the fried rice taste but a tiny bit burnt, which could have been a wok problem. Inspite of the honey, it wasn't sweet and the garlic wasn't that strong. I felt it lacked sth to totally convince me. I think I might try adding some ginger. Otherwise a nice recipe, a good combination to get all necessary foodgroups into small children. Thanks for sharing.
From: Sue L
On Jul 25, 2004
This was a bit of a departure for me in the prep of fried rice. I haven't made rice with these particular extra flavorings before and have always used chilled rice myself. I found that this had less of a flavor like fried rice and more like the taste of a stir-fry. The flavor of the garlic and duck really didn't come through and was overwhelmed by the flavor of soy. I did add a handful of bean sprouts to mine as I like the flavor of those. I also shortened the cooking time just a bit, as the marinade thickened upon cooking the duck and the later steps would have caused me to burn the rice had I cooked it as long as stated. It was a good use of contest ingredients, however, and I wish you luck in the contest!
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