Middle Eastern Grilled Duckling With Couscous And Spiced Ve Recipe
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Middle Eastern Grilled Duckling With Couscous And Spiced Ve
***MARINADE***
1 tsp cumin seeds
1 tsp anise seeds
1/3 cup chopped onion
1 1/2 tsp minced garlic
1 1/2 tbsp fresh lemon juice
1/4 tsp cayenne pepper
3/4 tsp grated fresh ginger
1/3 cup plain low-fat yogurt
3 cup duckling breasts -cut into 1-inch pieces
***VEGETABLES***
1 tbsp extra-virgin olive oil
1/2 cup chopped onions
1 tbsp minced garlic
2 cup fat-free chicken broth
1 cup chopped carrots
3/4 cup chickpeas, drained
1/4 cup raisins
1/2 tsp cinnamon
1/4 tsp ground cumin
1/8 tsp crushed red chilies
3/4 cup chopped zucchini
1/2 cup chopped red bell pepper
1 tbsp fresh lemon juice
1/8 tsp salt
1/4 tsp black pepper, freshly ground
2 tsp parsley, chopped
***COUSCOUS***
1 cup couscous
1 1/2 cup fat-free chicken broth -or water
1. For the marinade: In small skillet, over low heat, place cumin and anise
seeds. Warm seeds, shaking pan constantly, about 3 minutes, or until seeds
are fragrant and toasted. Grind in spice mill.
2. Combine cumin, anise, onion, garlic, lemon juice, cayenne pepper and
ginger with yogurt. Place duckling pieces in marinade; cover and
refrigerate overnight. Place 8 bamboo skewers to soak in a container of
water.
3. For the vegetables: In large skillet, over low heat, heat oil. Sauté
onions and garlic. When onions are translucent, add broth, carrots,
chickpeas, raisins, cinnamon, cumin and red chilies. Simmer for 15 minutes,
or until carrots are cooked. Add zucchini and bell pepper. Simmer for 5
minutes. Remove from heat; add lemon juice. Keep warm.
4. For the duckling: Prepare grill according to manufacturer's
instructions. Remove duckling from marinade; discard leftover marinade.
Divide pieces evenly among 8 skewers (leave space between pieces). Season
with salt and pepper. Grill for about 10 minutes, turning frequently, until
desired doneness has been reached.
5. For the couscous: Prepare couscous following package directions,
substituting chicken broth for water and omitting butter or margarine and
salt.
6. For each portion: Mound 1 cup couscous in center of plate. Place
vegetables and vegetable cooking liquid around couscous. Place two duckling
skewers on top of couscous. Garnish with chopped parsley; serve
immediately.
Per serving: About 544 calories, 51g protein, 57g carbohydrates, 15g fat,
24% calories from fat, 132mg cholesterol, 743mg sodium, 11g fiber.
Busted by Gail Shermeyer <4paws@netrax.net>
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Preparation Time: 1:15 |
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A few tips on healthy eating
If you enjoy eating, but want to shed a few pounds and increase your all round healthiness, then, as any doctor will tell you, you really should decide on a thoughtfully planned healthy-minded meal plan. Ideally, this needs to involve five helpings of grains, cereals and vegetables a day and involve an appropriate mix of proteins, carbohydrates and fats.
When planning a weight loss program, the most important step is to also endeavour to moderate your consumption of refined carbohydrate, fats and salt.
When buying food, dieters most certainly look at department store and well known products professing to be 'low in fat'. This is usually a miscalculation, for a food can be moderate in fats, but still much too high in carbohydrates and calories.
Try drinking more water. At times during a hectic day, you guess you want food when actually you only need a cold drink of water or squash. The sensations of thirst and hunger are quite alike, but one of the two can result in a fat tummy and the other one leads to no harm.
As an alternative to dwelling on the many types of food that you really should leave out of your dietary regime, look at the healthy foods which you are able to add to your dietary regime. If you manage to insert a few nutritious grains and vegetables into your diet, you'll find that stop feeling hungry and have a far decreased chance of giving in to those damaging mid-day chocolates.
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