Teriyaki Mallard Stir Fry with Noodles
Serves
2
Prep Time
10 mins
Cook Time
15 mins
Serves
2
Prep Time
10 mins
Cook Time
15 mins
Fresh, fast, and full of flavour, you’ll have this Japanese-inspired stir fry on the table within half an hour. Made with protein-rich mallard and stacks of vegetables, it’s a really nutritious hit, perfect for a quick weeknight meal or post-gym dinner.
Ingredients
| For the stir fry | |
| 2x | Mallard breasts |
| 8x | Tenderstem broccoli |
| 40g | Baby sweetcorn |
| 40g | Mange tout |
| 1tbsp | Fresh coriander, chopped |
| 40g | Toasted peanuts, chopped |
| 1x | Fresh red chilli, chopped |
| 3x | Limes |
| 500g | Cooked noodles |
| 10ml | Soy sauce |
| 50ml | Teriyaki sauce |
| 20g | Sesame seeds |
| 40g | Shiitake mushrooms, sliced |
| 20ml | Vegetable oil |
Equipment
| Wok or frying pan |
| Chopping board |
| Mixing bowl |
Cover the mallard breasts in the teriyaki sauce and marinate for 5 minutes. It won’t take long for the flavours to infuse.
Place the marinated mallard breasts in your wok or frying pan skin-side down. Heating up the pan with the meat makes it easier to cook evenly and draw out the fat. Set the pan on a medium to high heat and tip away any fat every few minutes or so as the mallard cooks.
When the skin has crisped up, move the breasts to the oven and roast for 8 minutes. While they’re roasting, move onto the noodles and vegetables.
Take your hot wok or frying pan, add the oil and stir fry all of the vegetables on a very high heat. Keep stirring the vegetables to cook them evenly.
At the last minute of cooking add the noodles, chilli and chopped coriander, and finish with a good helping of soy sauce and sesame seeds.
Once the mallard has rested for a few minutes in the warm oven, slice each breast into 5 or 6 pieces.
Share the noodle and vegetable mix between two bowls, place one sliced breast on top of each and sprinkle with the chopped peanuts and coriander.
Protein (g/100g) |
19 |
Calories (kcal/100g) |
337 |
Fat (g/100g) |
28 |
Cholesterol (mg/100g) |
84 |