Katie's Diary

Sarah’s Syn-Free Cooking: Starter Recipe

29th July 2015

Hello, I’m Sarah,

Each week I am sharing one of my favourite healthy recipes. My goal is to promote healthy eating and lifestyles and to show that by choosing healthy ingredients we can make delicious meal options! I’ll be giving you easy instructions for making each meal and a list of ingredients you will need.

Today I’m going to be make a special starter of Chinese-style duck pancakes which might make a good beginning to any main meal.

For 4 people you’ll need:

250gms of skinless duck breasts

2 teaspoons of powdered Chinese Five Spice

½ tablespoon of coarsely ground Szechuan peppercorns

½ tablespoon of ground star anise

3 tablespoons of dark soya sauce

3½ tablespoons of sesame oil

Some low-calorie cooking spray

4 Chinese rice flour pancakes

4 level teaspoons of plum sauce

4 spring onions in finely chopped strips

½ a small cucumber, halved lengthways, deseeded and cut into strips

Here’s what you do:

The first step is to put the duck breasts into a bowl in a single layer.

In a small bowl, mix together the five spice powder, star anise, ground peppercorn, soya sauce and sesame oil. When it’s well combined pour this mixture over the duck, cover the bowl with cling film or a lid and leave it to marinate for at least 8 hours or overnight if you have time to.

Pre-heat your oven to 180C, 160C if it’s a fan oven, or gas mark 4.

Uncover and spray the duck breast with low calorie cooking spray. Heat a large frying pan until it is hot and add the marinated duck, let it sear for about 3 minutes on each side.

Now you need to transfer the duck to a non-stick baking sheet and roast it in your pre-heated oven for 10 minutes.

When the duck is cooked, remove it from the oven, let it cool enough to handle and then slice it thinly and put it into a warmed dish.

The Chinese-style pancakes should be warmed in the oven according to the instructions on the packet.

The last stage is to assemble your Chinese Duck Pancakes. First spread 1 teaspoon of plum sauce over each pancake and then add the spring onions, cucumber and duck.

Finally, carefully wrap the pancakes around the filling and serve immediately.

Here’s a tip to make this great starter even less ’syn-full’. Instead of using shop-bought Chinese pancakes, you can substitute them with lettuce leaves.

Sarah’s Syn-Free Cooking: Starter Recipe

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