Chinese

Pan-fried Duck Breast with 5 Spice, Honey & Soy Sauce

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Stop the press! This one’s got REAL honey in it! 5 whole metric grams per person!

Of course you can reduce the carb content yourself by substituting any number of sugar-free syrups or stevia drops, but personally I choose to plan my day around this meal and by making just a good spoonful of really rich, flavourful, caramelised sauce instead of a full glaze, I find it’s not too bad at about 6g carbs per person. I pair with my Yaki Shirataki noodles and extra stir-fried Chinese veg on the side according to your carb allowance. 😀

ingredients

  • 150g Duck Breast x2
  • 10g Runny Honey
  • 0.5 tsp Chinese 5-Spice
  • 2 tbsp Tamari Soy Sauce
  • 1 tsp Coconut Oil

Servings: 2

6g carbs/serving *
20g protein/serving *

* always remember to calculate based on your own values / ingredient brands where possible!

instructions

  1. Preheat your oven to 180 degrees.
  2. Rub the 5-spice powder into the duck breasts so evenly coated.
  3. In a frying pan, fry the duck breasts, skin side-down in the coconut oil over medium heat until crispy and golden.
  4. Turn to cook the underneath and sides for a further 3-4 minutes until the meat is fully sealed.
  5. Transfer to an oven-safe dish and cook in the middle of the oven for 12 minutes (more if you’re not a fan of pink meat).
  6. Remove, cover lightly and allow to rest for 10 minutes before slicing into bite-sized pieces.
  7. In the same pan you used before, add the soy sauce, honey and any juices from the sliced duck. Simmer until bubbling and the sauce has slightly thickened.
  8. Plate up the duck with your choice of sides, and spoon half the sauce over the top before serving.