Try this oh-so-good Hoisin Duck Stir-Fry if you are following Slimming World and craving a Chinese takeaway – and even if you’re not, because it tastes delicious! Duck breast is stir-fried with vegetables and a hoisin sauce. The recipe is just 1 Syn per serving when Food Optimising!
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Hoisin Duck Stir-Fry
Crispy duck and pancakes is one of my very favourite dishes from a Chinese takeaway, but as you can imagine, it is not Slimming World friendly at all at 14 Syns per 100 grams!
So when I discovered a recipe in a SW magazine I thought “perfect!” and bought the ingredients.
Instead of the normal pancakes, you make small, thin, omelettes (which I’ve made before when low-carbing), which you use to wrap up the duck, spring onions, and cucumber.
However, when it came to making the whole dish I really didn’t fancy them. I knew that it was not going to taste anything like my favourite dish, and I didn’t want to ruin my food memory!
So I turned the recipe into a stir-fry instead and served it with egg noodles. It tasted so good, and a worthy substitute!
This recipe for Hoisin Duck Stir-Fry serves 4 and has 1 Syn per serving.
This stir-fry recipe has been adapted from an official SW magazine. I usually adapt recipes to suit my family’s personal tastes.
This might be leaving out an ingredient we don’t like (e.g., celery), adding more or fewer ingredients (e.g., chilies or spices), or tweaks to the way the original recipe is prepared (e.g., cooking in the oven instead of under the grill/broiler).
As a family, we are all trying to eat healthier and lose some weight, so you can rest assured that any changes I make are going to be Slimming World friendly.
So for example, I wouldn’t replace 5% beef mince (Free) with 20% beef mince (not Free) or add olive oil to a recipe without including the Syn count.
All of the SW friendly recipes I share on The Purple Pumpkin Blog have been made by me and tried and tested by my family.
I hope you enjoy the recipes I share! I’m posting them to keep me focused, motivated, and on-track to reach my goals. I hope they help you to reach yours too!
Slimming World Food Diary Printable
If you follow Slimming World, you will know that one of the crucial things to your success is keeping a Slimming World Food Diary.
Tracking what you eat at each meal, along with your Healthy Extras, and Syns means you can monitor when things go well – and when they don’t – so can figure out how to improve next time.
I’ve got a free printable Slimming World Food Diary & Meal Planner here which now includes a diary for Extra Easy SP.
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More Slimming World Friendly Recipes
Want a few Slimming World recipes to try next? Here are some of my favourites:
- Sweet and Sour Chicken (Slimming World Friendly Recipe)
- Kung Pao Chicken (Slimming World Friendly Recipe)
- Steak Fajita Salad with Black Beans (Slimming World Friendly)
Know someone who is following Slimming World and would love to try this recipe? Why not forward it onto them by email or WhatsApp?
- Duck is an expensive meat, so this dish is a real treat!
- You will need to remove the fatty skin and any visible fat from the duck breasts. Use a sharp knife and work carefully – you don’t want to waste the meat!
- The sauce is made using hoisin sauce, soy sauce, oyster sauce, and tomato purée.
- You can use whatever vegetables you prefer in this recipe – I used what I had bought for the original recipe and chucked in a few extras I had.
- I served the duck stir-fry with noodles, but it would go well with rice.
- 2 level Tbsp hoisin sauce
- 8 Tbsp oyster sauce
- 2 Tbsp tomato purée
- 2 Tbsp light soy sauce
- 4 skinless, boneless duck breast fillets, visible fat removed, cut into strips
- ½ tsp Chinese five-spice powder
- Salt and pepper
- Low-calorie cooking spray
- 6 spring onions, cut into lengths
- 2 carrots, cut into matchsticks
- 100g sugar snap peas
- 1 pak choi, cut in half lengthways, and cut in half again, leave separated
- Egg noodles, to serve
- Place the hoisin sauce, oyster sauce, tomato purée, and soy sauce into a bowl and mix together. Set aside.
- Sprinkle the duck with five-spice powder and season with salt and pepper.
- Heat a wok over high heat then spray with low-calorie cooking spray.
- Stir-fry the duck for 5 minutes or until cooked through.
- Transfer duck to a plate and cover to keep warm.
- Add the wok back to the heat and re-spray. Add all the vegetables and stir-fry for 5 minutes until tender (add water to steam if required).
- Meanwhile, cook the egg noodles according to the package instructions.
- Add the duck back to the wok with the vegetables and stir in the prepared sauce. Stir to coat.
- Cook for a further 2-3 minutes.
- Drain the noodles and divide between four plates and serve with the hoisin duck and vegetable stir-fry.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 615Total Fat: 28gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 338mgSodium: 1970mgCarbohydrates: 25gFiber: 4gSugar: 5gProtein: 64g
This site uses Nutritionix to provide estimated nutrition. If you need exact calories and macros, please do your own calculations. Nutritional information is always approximate and will depend on the quality of ingredients used and serving sizes.
About Slimming World
Slimming World’s Food Optimising plan is a healthy, flexible approach, based on everyday foods, to help people lose weight without ever going hungry. It’s a practical, family-friendly plan that fits easily into everyday life and doesn’t require complex weighing and measuring or obsessive calorie counting. – Slimming World
Disclosure: I am not affiliated with Slimming World in any way other than being a member and following their Food Optimising plan.
If you are reading this blog post or printing this recipe the chances are you already follow SW and know all the ins-and-outs of how it works. Please check with your consultant, in your member pack, or online at Slimming World’s website for full and up-to-date details about the plan as it may be updated from time to time in line with the latest nutritional information.
I am not a doctor or dietician, or providing medical advice and hold no responsibility for the complete accuracy of calorie counts and nutritional information. And where applicable, Syns in Slimming World friendly recipes. I advise you to check your own resources if you are using recipes to lose weight. All weight-loss programs should be followed on advice from a doctor.