Pressed Tofu, Roast Duck, and Broccolini Stir-Fry

Gluten Free
Dairy Free
Health score
12%
Pressed Tofu, Roast Duck, and Broccolini Stir-Fry
60 min.
4
316kcal

Suggestions


Are you looking for a vibrant, flavorful dish that balances the rich indulgence of roast duck with the healthy crunch of broccolini? Look no further than this delightful Pressed Tofu, Roast Duck, and Broccolini Stir-Fry. This dish is not only packed with captivating flavors but is also gluten-free and dairy-free, making it a perfect option for various dietary preferences.

Imagine tender slices of Cantonese roast duck, both succulent and savory, perfectly complemented by the lightness of pressed tofu and the crisp freshness of broccolini. The combination of garlic, toasted sesame oil, and a hint of five-spice seasoning creates a tantalizing aroma that will fill your kitchen as you cook. This stir-fry is a fantastic way to enjoy a sumptuous meal that doesn’t compromise on health—each serving only contains 316 calories, making it an excellent choice for lunch or dinner.

In just 60 minutes, you can whip up this stunning dish that serves four people, providing a delightful culinary experience that you’ll want to repeat. Whether you’re entertaining guests or treating yourself to a satisfying meal, this stir-fry is sure to impress with its vibrant colors, delightful textures, and a balanced flavor profile. So grab your wok and get ready to dive into a dish that marries tradition and creativity beautifully!

Ingredients

  • pound broccolini cut into 3-in. lengths
  • ounces duck shredded thinly sliced (include breast and leg/thigh meat and set aside fat and skin)
  •  garlic clove finely chopped
  • servings salt 
  • tablespoon sesame oil divided toasted
  • 1.5 tbsp soya sauce 
  • tsp sugar 
  • ounces spicy tofu smoked pressed (five-spice or )
  • tablespoon rice vinegar 
  • 0.3 tsp pepper white

Equipment

  • bowl
  • frying pan
  • paper towels
  • pot
  • stove
  • wok
  • slotted spoon

Directions

  1. Boil broccolini in a pot of salted water until it's bright green, 2 to 3 minutes.
  2. Drain, rinse with cold water, and drain well. Set aside.
  3. Cut tofu into very thin (1/8 in. thick) slices and put in a bowl. Stir together 1 tsp. sugar, 1/4 tsp. pepper, the vinegar, 1 1/2 tbsp. soy sauce, and 2 tsp. sesame oil in a small bowl. Put next to stove along with tofu, duck meat, and garlic.
  4. Slice duck skin thinly and heat, along with fat, in a large wok or frying pan over medium-high heat. Cook fat and skin, stirring 2 to 3 minutes, until most of the fat has melted and skin is crisp.
  5. Transfer skin with a slotted spoon to paper towels.
  6. Pour off all but about 2 tbsp. fat from pan (if you don't have that much fat, add canola oil to make up the difference).
  7. Add garlic to pan and let sizzle just until fragrant, about 15 seconds.
  8. Add tofu and a pinch each of salt and sugar. Cook 30 seconds, then add duck meat and stir-fry 30 seconds to heat through.
  9. Add broccolini and stir-fry 2 minutes to heat.
  10. Stir seasoning sauce again, then add to wok. Cook until most of the liquid has been absorbed, about 1 minute. Season with extra salt or soy sauce if you like.
  11. Transfer to a plate or shallow bowl and sprinkle with remaining 1 tsp. sesame oil and white pepper to taste.
  12. Serve duck cracklings on the side so they stay crisp, for sprinkling on top.

Nutrition Facts

Calories316kcal
Protein19.52%
Fat65.62%
Carbs14.86%

Properties

Glycemic Index
45.02
Glycemic Load
1.13
Inflammation Score
-9
Nutrition Score
11.369130341903%

Flavonoids

Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:315.63kcal
15.78%
Fat:23.06g
35.48%
Saturated Fat:6.44g
40.26%
Carbohydrates:11.74g
3.91%
Net Carbohydrates:9.76g
3.55%
Sugar:4.04g
4.49%
Cholesterol:32.32mg
10.77%
Sodium:634.02mg
27.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.43g
30.87%
Vitamin C:105.98mg
128.46%
Vitamin A:2072.79IU
41.46%
Calcium:170.65mg
17.06%
Iron:2.97mg
16.52%
Vitamin B3:1.96mg
9.78%
Selenium:5.68µg
8.11%
Fiber:1.99g
7.96%
Phosphorus:71.75mg
7.18%
Vitamin B1:0.09mg
6.15%
Vitamin B6:0.12mg
6.12%
Vitamin B2:0.1mg
6.02%
Copper:0.12mg
5.9%
Vitamin B5:0.44mg
4.43%
Manganese:0.09mg
4.39%
Zinc:0.64mg
4.24%
Potassium:112.46mg
3.21%
Vitamin K:2.85µg
2.72%
Magnesium:9.82mg
2.46%
Vitamin E:0.35mg
2.32%
Vitamin D:0.3µg
1.98%
Vitamin B12:0.11µg
1.77%
Folate:6.83µg
1.71%
Source:My Recipes