Thai Green Curry with Duck - 26g Carbs, 7g Fiber
From Eating Well Magazine
Yield: 4 servings, 1 1/2 cups each
Active Time: 35 minutes
Total Time: 35 minutes
Thai green curry paste is a quick trick for turning a simple dish
into an exotic concoction. Go easy on the spice mixture at first–
it’s kickin’ hot. Once you get the hang of it, you can adjust it
to your taste.
12 oz boneless duck breast (see Ingredient notes, below), skin removed
2 tsp canola oil
1 lb eggplant, diced
2 bell peppers, red and/or yellow, cut into 1-inch pieces
1 cup "lite" coconut milk
1 cup reduced-sodium chicken broth
2 Tbsp brown sugar
1 Tbsp green curry paste (see Ingredient notes)
1 Tbsp fish sauce (see Ingredient notes), optional
1 Tbsp lime juice
1/2 cup sliced fresh basil
1. Cut duck breast crosswise into 1/4-inch-thick strips. Heat oil in
a Dutch oven or large straight-sided skillet over high heat until
shimmering but not smoking. Cook the duck, in a single layer,
stirring once, until beginning to brown, 1 to 3 minutes. Transfer
to a plate.
2. Add eggplant, bell peppers, coconut milk, broth, brown sugar,
curry paste, fish sauce (if using) and lime juice to the pan.
Bring to a boil, stirring. Reduce heat to a simmer, cover and
cook, stirring occasionally, until the vegetables are tender,
8 to 10 minutes.
3. Return the duck to the pan; stir to coat with the sauce and
cook until heated through, about 1 minute. Remove from heat;
stir in basil and serve immediately.
Per serving:
273 Calories, 9g Fat (4g Sat, 2g Mono), 103mg Cholesterol,
26g Carbs, 24g Protein, 7g Fiber, 200mg Sodium
Nutrition bonus:
Vitamin C (480% daily value), Vitamin A (100% dv), Iron (25% dv),
Potassium (19% dv)
Ingredient notes:
Boneless duck breast halves range widely in weight, from about
1/2 to 1 pound, depending on the breed of duck. They can be found
in most supermarkets in the poultry or specialty-meat sections or
online at www.mapleleaffarms.com or www.dartagnan.com.
Green curry paste:
A fiery and moist mixture of green chiles and Thai seasonings, such
as lemongrass and galangal, is available in the Asian section of
large supermarkets. Red curry paste can be substituted.
Fish sauce:
A pungent Southeast Asian sauce made from salted, fermented fish.
Found in the Asian section of large supermarkets and in Asian
specialty markets.