T SCHOOL RECIPE OF THE DAY

Stir-fry type dishes do not need to have everything but the kitchen sink thrown at them. If you choose say, three vegetables, one type of meat and a few simple seasonings you will have something quick to prepare, delicious to eat and plenty of scope for variety. I have chosen duck as it goes so well with Asian flavors and added oriental Bok choi leaves for a splash of green, baby corn for their texture and beansprouts because they go along way and also add a nutty flavor.

Because soy sauce is not strictly Paleo I have added salt instead and a touch of balsamic vinegar for bite. There is a Paleo friendly condiment on the market known as coconut aminos that you could seek out if you wish. Grinding your own spices is always worth it as you get all the subtle nuances that are quickly lost after grinding. Fresh ginger and garlic are a must; again, ready crushed types lack the nuances that make them good. I have cooked the duck breasts whole and then sliced before throwing into the vegetables in the pan. I feel that any meat that is to be cooked sliced actually benefits from being cooked first and then sliced afterwards; something to do with the way protein fibres shrink and bunch up. You can always omit this step, slice the duck raw and quickly stir fry from there.

Servings: 4

Cooking Times

• Preparation Time: 5 minutes
• Cooking Time: 20 minutes
• Total Time: 25 minutes

Ingredients

• 4 duck breasts
• 1 tsp sesame oil
• 4 bok choi, core removed and leaves separated
• 20 babycorn, halved lengthwise
• 200 g beansprouts
• 1 inch ginger, grated
• 2 large cloves garlic, crushed
• 2 star anise
• 1 tsp fennel seed
• 2 tsp szechuan pepper, whole
• 1 pinch flaked sea salt
• 1 tbsp balsamic vinegar
• 1 tbsp black sesame seeds

Procedure

1. Grind the fennel seed, star anise and Szechuan pepper to a coarse powder.

2. Heat a frying pan over a medium heat and cook the duck breasts skin side down for about 8 minutes. Turn them over to finish cooking on the other side for about 5 minutes. They should still be pink in the middle.

3. Remove the duck breasts from the heat, leave to rest, and slice after 5 minutes.

4. In a clean frying pan or wok heat the sesame oil. Add the babycorn and stir fry until slightly soft. Add a splash of water to create steam if necessary.

5. Once the babycorn are slightly bendy add the sliced duck, beansprouts, and all of the seasonings. Stir fry until the beansprouts begin to wilt.

6. Add the bok choi and stir fry for a minute or so until the stalks are slightly tender.

7. Serve hot.

Healthy, guilt free eating the T School Way!  Bon Appetit everyone!