Low Fat Duck Pancakes
Indulge in a guilt-free version of a takeout classic with these Low Fat Duck Pancakes, a vibrant fusion of bold flavors and wholesome goodness. Tender slices of skinless duck breast are marinated in a fragrant blend of low-sodium soy sauce, hoisin, honey, ginger, and garlic, then roasted to perfection for a lean yet indulgent protein option. Paired with fluffy whole wheat pancakes—made light and airy from egg whites and non-fat milk—this recipe swaps tradition for health-conscious creativity. Freshly julienned cucumber, carrot, and sliced scallions add a refreshing crunch, bringing every bite to life. Perfect for a light yet satisfying meal, these pancakes are ideal for impressing guests or elevating your weeknight dinner. Packed with flavor and heart-healthy ingredients, this recipe is a must-try for lovers of healthy Asian-inspired cuisine.
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Recipe Information
Ingredients
- 2 pieces Duck breast, skinless
- 3 tablespoons Soy sauce, low sodium
- 3 tablespoons Hoisin sauce
- 1 tablespoon Honey
- 1 teaspoon Ginger, freshly grated
- 2 cloves Garlic, minced
- 1 cup Whole wheat flour
- 1 teaspoon Baking powder
- 0.5 teaspoon Salt
- 1 large Egg white
- 1 cup Non-fat milk
- 3 stalks Scallions, sliced thinly
- 1 medium Cucumber, julienned
- 1 medium Carrot, julienned
- as needed Non-stick cooking spray
Instructions
Marinate the duck: In a bowl, combine the low sodium soy sauce, hoisin sauce, honey, freshly grated ginger, and minced garlic. Place the skinless duck breasts in a resealable plastic bag or shallow dish and pour the marinade over them. Seal or cover, and refrigerate for at least 20 minutes.
Prepare the pancake batter: In a mixing bowl, whisk together whole wheat flour, baking powder, and salt. In a separate bowl, beat the egg white until foamy, then add non-fat milk and mix to combine.
Combine wet and dry ingredients: Slowly add the wet mixture to the dry ingredients, stirring gently until just combined. Do not over-mix, as this can lead to tough pancakes.
Cook the pancakes: Heat a non-stick skillet over medium heat and coat lightly with non-stick cooking spray. For each pancake, pour 1/4 cup of batter onto the skillet, spreading slightly to form a round pancake. Cook until bubbles form on the surface and the edges appear dry, about 2-3 minutes. Flip and cook for an additional 1-2 minutes. Transfer to a warm plate and cover to keep warm. Repeat with remaining batter.
Cook the duck: Preheat the oven to 375°F (190°C). Remove the duck breasts from the marinade and pat dry with paper towels. Heat the same skillet over medium-high heat and sear the duck breasts for 2-3 minutes on each side until lightly browned.
Finish cooking the duck: Transfer the duck breasts to a baking dish and roast in the preheated oven for 15-20 minutes or until the internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice thinly.
Assemble the pancakes: To serve, lay a slice of duck on a pancake, add a few slices of scallion, cucumber, and carrot, then roll up.
Serve and enjoy: Serve warm as a delicious low fat alternative to traditional duck pancakes.
Nutrition Facts
Calories |
1446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 387 mg | 129% | |
| Sodium | 4408 mg | 192% | |
| Total Carbohydrate | 158.5 g | 58% | |
| Dietary Fiber | 19.6 g | 70% | |
| Total Sugars | 49.0 g | ||
| Protein | 168.3 g | 337% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 455 mg | 35% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 2928 mg | 62% | |
*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.
