Heart-Healthy Spicy Duck Curry
Dive into the bold, flavorful world of "Heart-Healthy Spicy Duck Curry," a dish that masterfully combines richness and nutrition. This recipe spotlights lean, skinless duck breast simmered in a fragrant blend of curry powder, turmeric, cumin, and cayenne, creating a delightful balance of heat and warmth. The addition of lite coconut milk, fresh spinach, and vibrant red bell peppers enhances the dish with creamy textures and bursts of color, while lime juice and soy sauce lend brightness and depth to the curry. With a focus on heart-healthy ingredients like olive oil and low-sodium broth, this satisfying meal not only packs a punch in flavor but also supports your wellness goals. Perfectly complemented by brown or wild rice and a sprinkle of cilantro, this curry is an inviting option for those craving a spice-packed, yet health-conscious dinner.
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Recipe Information
Ingredients
- 500 grams Duck breast (skinless, trimmed of visible fat)
- 1 tablespoon Olive oil
- 1 medium Yellow onion (finely chopped)
- 4 cloves Garlic (minced)
- 1 tablespoon Ginger (freshly grated)
- 1.5 tablespoons Curry powder
- 0.5 teaspoons Turmeric powder
- 1 teaspoon Cumin powder
- 0.5 teaspoons Cayenne pepper (adjust to taste)
- 1 cup Low-sodium chicken broth
- 400 milliliters Lite coconut milk (unsweetened)
- 2 medium Tomatoes (diced, fresh or canned)
- 1 medium Red bell pepper (thinly sliced)
- 3 cups Spinach (fresh)
- 1 tablespoon Lime juice (freshly squeezed)
- 2 tablespoons Cilantro (chopped, optional for garnish)
- 1 teaspoon Low-sodium soy sauce
- 2 cups Brown or wild rice (for serving, optional)
Instructions
Trim any visible fat from the duck breasts and cut them into bite-sized pieces. Set aside.
Heat the olive oil in a large, deep skillet or saucepan over medium heat.
Add the chopped onion and sauté for 5 minutes, stirring occasionally, until translucent.
Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
Add the curry powder, turmeric, cumin, and cayenne pepper to the skillet. Toast the spices for 1 minute, stirring constantly to prevent burning.
Pour in the low-sodium chicken broth and deglaze the pan, scraping any browned bits from the bottom.
Stir in the lite coconut milk and diced tomatoes. Bring the mixture to a gentle simmer.
Add the duck pieces to the skillet, ensuring they are submerged in the liquid. Cover and cook for 15 minutes over low heat.
Stir in the sliced red bell pepper and cook for another 10 minutes, uncovered, until the bell pepper softens and the curry thickens slightly.
Add the fresh spinach and stir until it wilts, about 2 minutes. Turn off the heat.
Stir in the lime juice and low-sodium soy sauce for added brightness and umami.
Serve the spicy duck curry over warm brown or wild rice, if desired. Garnish with freshly chopped cilantro for a burst of freshness.
Enjoy your heart-healthy spicy duck curry!
Nutrition Facts
Calories |
1660 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.5 g | 62% | |
| Saturated Fat | 21.3 g | 106% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 400 mg | 133% | |
| Sodium | 3780 mg | 164% | |
| Total Carbohydrate | 141.3 g | 51% | |
| Dietary Fiber | 17.5 g | 62% | |
| Total Sugars | 23.5 g | ||
| Protein | 163.6 g | 327% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 308 mg | 24% | |
| Iron | 30.0 mg | 167% | |
| Potassium | 3335 mg | 71% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
