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Duck Stir-Fry with Vegetables and Brown Rice
Duck Stir-Fry with Vegetables and Brown Rice

Duck Stir-Fry with Vegetables and Brown Rice
A flavorful and nutritious stir-fry featuring duck and a variety of vegetables served over brown rice.
Duck Stir-Fry with Vegetables and Brown Rice

This meal provides a balanced mix of protein, carbohydrates, and healthy fats to support muscle recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 200
    g
     duck breast
  • 100
    g
     brown rice
  • 100
    g
     broccoli
  • 100
    g
     red bell pepper
  • 50
    g
     carrot
  • 2
    tbsp
     soy sauce
  • 1
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 10
    g
     ginger
  • 1
    item
     green onion
Preparation Time: 30 minutes
Duck Stir-Fry with Vegetables and Brown Rice
Instructions:
  1. Cook the brown rice according to package instructions.
  2. Slice the duck breast into thin strips.
  3. Heat olive oil in a large pan over medium-high heat.
  4. Add garlic and ginger, sauté for 1 minute.
  5. Add duck strips to the pan and cook until browned.
  6. Add broccoli, red bell pepper, and carrot to the pan.
  7. Stir-fry vegetables and duck for about 5 minutes.
  8. Add soy sauce and stir well to combine.
  9. Cook for an additional 2 minutes until vegetables are tender-crisp.
  10. Serve the stir-fry over cooked brown rice and garnish with sliced green onion.
Nutrition Per Serving 591 g Per 100g
Energy 700 kcal 118 kcal
Protein 45 g 7.6 g
Fibre 8 g 1.4 g
Salt 3 g 0.5 g
Sugar 8 g 1.4 g
Carbohydrates 70 g 11.8 g
Fat 25 g 4.2 g
  • 200
    g
     duck breast
  • 100
    g
     brown rice
  • 100
    g
     broccoli
  • 100
    g
     red bell pepper
  • 50
    g
     carrot
  • 2
    tbsp
     soy sauce
  • 1
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 10
    g
     ginger
  • 1
    item
     green onion
1
Servings
0

Cook the brown rice according to package instructions.

Slice the duck breast into thin strips.

Heat olive oil in a large pan over medium-high heat.

Add garlic and ginger, sauté for 1 minute.

Add duck strips to the pan and cook until browned.

Add broccoli, red bell pepper, and carrot to the pan.

Stir-fry vegetables and duck for about 5 minutes.

Add soy sauce and stir well to combine.

Cook for an additional 2 minutes until vegetables are tender-crisp.

Serve the stir-fry over cooked brown rice and garnish with sliced green onion.

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