Honeyed Duck Stir-fry

Serves 4
Ready in 20 minutes

2 tbsp clear honey
4 tbsp dark soy sauce
4 skinless duck breasts
2 carrots
Bunch spring onions
1 small head Chinese leaf
1 tbsp vegetable oil
Thai fragrant rice, boiled or steamed, to serve

1. In a large bowl, mix together the honey and soy sauce. Slice the duck and toss in the honey marinade. Set aside for 5 minutes. Cut the carrots and spring onions into thin strips. Finely shred the Chinese leaf.

2. Heat the oil in a wok or large frying pan. Lift the duck from the marinade (reserve the marinade) and stir-fry for 2 minutes until browned all over. Remove and set aside. Add the carrot and stir-fry for 1 minute. Add the spring onion, Chinese leaf and browned duck. Pour over the marinade and stir-fry for 2-3 minutes – the duck should still be a little pink in the middle (if using chicken, make sure it is cooked through). Season to taste and serve with cooked rice.

Nutritional Information

Per serving:
257kcals
11.3g fat (2.6g saturated)
26.8g protein
13g carbs
12.5g sugar
3g salt

Sticky Soy Beef in Do-Fo-Ru with Garlic Mushrooms

Serves 2
Takes 15 minutes to make, plus chilling

300g piece beef fillet, sliced lengthways into 4 thin slices
4 do-fu ru cubes or tempeh (from oriental supermarkets and health food shops)
2 tbsp groundnut oil
50ml light soy sauce
1 tsp brown sugar
2 garlic cloves, finely chopped
250g oyster mushrooms, halved if large
Finely sliced spring onions, to garnish

1. Season the beef, then rub a cube of do-fu ru or tempeh over each slice. Cover and chill for 20 minutes or overnight.

2. Place a wok over a high heat. When hot, add half the oil and all the beef. Cook for 1-2 minutes each side, until golden. Mix together the soy and sugar, add to the wok and bubble until sticky. Remove from the heat.

3. Heat the remaining oil in a large frying pan over a medium-high heat. Add the garlic and mushrooms and stir-fry for 1-2 minutes. Divide between plates, top with the beef and garnish with the spring onions to serve.

Nutritional Information

Per serving:
377kcals
21.6g fat (6.5g saturated)
39.1g protein
7.2g carbs
3.8g sugar
3.8g salt

Smoked Five-Spice Chicken

Preparation time: 30 minutes + overnight marinating
Total cooking time: 35 minutes

Serves 6

Difficulty: Medium

1 x 1.7kg (3½lb) chicken
¼ cup (60ml/2 fl oz) soy sauce
1 tablespoon finely grated fresh ginger
2 pieces dried mandarin or tangerine peel
1 star anise
¼ teaspoon five-spice powder
¼ cup (45g/1½oz) soft brown sugar

1. Wash the chicken in cold water. Pat dry with paper towels. Discard any large deposits of fat from inside the chicken. Place the chicken in a large bowl with the soy sauce and grated ginger. Cover and refrigerate for several hours or overnight, turning occasionally.

2. Place a small rack in the base of a pan large enough to hold the chicken. Add water to this level. Place the chicken on the rack and bring the water to the boil. Cover tightly, reduce the heat and steam for 15 minutes. Turn off the heat and allow to stand, covered, for another 15 minutes. Transfer the chicken to a bowl.

3. Wash the pan and line with three or four large pieces of aluminium foil. Pound the dried peel and star anise in a mortar and pestle or crush with a rolling pin until the pieces are the size of coarse breadcrumbs. Add the five-spice powder and sugar, and spread over the foil.

4. Replace the rack in the pan and place the chicken on it. Place the pan over medium heat and, when the spice mixture starts smoking, cover tightly. Reduce the heat to low and smoke the chicken for 20 minutes. Test for doneness by piercing the thigh with a skewer. The juices should run clear. Remove the chicken from pan and allow to cool before jointing it or chopping it Chinese-style.

Nutrition per serving
Protein 46g; Fat 4.5g; Carbohydrate 10g; Dietary Fibre 0g; Cholesterol 100mg; 1126kJ (270kcal)

Variation:
If you wise to save on cooking time, try the same method using half chicken breast fillets. Six fillets will take 7 minutes to steam; smoking will take 8 minutes each side. Overnight marinating is not necessary in this instance.