Pan-fried duck with black bean sauce

Serves 4

Per serving 155 kcal 6g fat
Preparation time 10 mins
Cooking time 20 mins

Ingredients:

2 duck breasts
150ml (1/2 pint) pineapple juice
2 tbsps chopped fresh coriander
for the marinade
2 garlic cloves, crushed
1 tbsp sweet chilli sauce
2 tbsps light soy sauce
1 x 2.5cm (1in) piece fresh ginger, peeled and finely chopped
2 tbsps black bean sauce

Method

Using a sharp knife, remove the skin from the duck.
Place the marinade ingredients in a bowl and mix well. Add the duck and leave to marinate for at least 1 hour.
Preheat a non-stick griddle pan. Remove the duck from the marinade (reserve the marinade), add to the pan and cook for 4–5 minutes on each side, depending on the thickness of the breasts. Remove from pan, place on a chopping board and allow to rest for 5 minutes.
Pour the marinade into the pan and add the pineapple juice. Simmer gently for 5 minutes until the sauce thickens.
Slice the duck and sprinkle with chopped coriander. Serve with the sauce and WEIGHT boiled basmati rice or noodles and steamed pak choi.

Here's a tip: For maximum flavour, marinate the duck overnight. There is no need to add salt as there is sufficient in the soy sauce and black bean sauce.