Tandoori duck & lentils
Yield: 4 Servings S
Ingredients:
- 4 lb To 5 lb. duck washed and -dried
- 1 c Low-fat yogurt
- 3 Cloves garlic minced
- 1 tb Minced peeled ginger root
- 1 tb Ground cumin
- 1 tb Paprika
- 1 1/2 ts Salt
- 1 ts Ground cardamom
- 1/4 ts Cayenne pepper
- 2 ts Vegetable oil
- 1 md Onion chopped
- 1 c Red lentils
- 1/2 ts Turmeric
- 1/4 ts Freshly ground black pepper
Instructions:
The yogurt marinade in this dish locks in moisture and lends a complementary spicy flavor. The duck is skinned before cooking to reduce fat. With a sharp knife or poultry shears remove backbone and wing tips from duck and cut the duck into 4 serving pieces. Cut away the skin and fat. In a shallow non aluminum dish mix together yogurt garlic ginger cumin paprika 1 tsp. salt cardamom and cayenne pepper. Add the duck pieces turning to coat well and marinate covered in the refrigerator for at least 8 hours or up to 24 hours turning occasionally. About 1/2 hour before serving in a medium-sized saucepan heat oil over medium heat. Add onions and cook for 6 to 8 minutes or until translucent and lightly browned. Rinse lentils well and add them to the saucepan with turmeric remaining 1/2 tsp. salt black pepper and 2 1/2 cups water. Bring to a boil reduce heat to low and simmer uncovered stirring occasionally for 15 to 20 minutes or just until lentils are tender. Cover and set aside. Meanwhile prepare a charcoal grill or preheat the broiler. Remove the duck from the marinade (reserve marinade) and grill on a lightly oiled rack or broil on a rack set over a foil-lined baking sheet. Grill or broil for 5 to 7 minutes on one side or until browned. Turn baste once with reserved marinade and discard marinade. Cook 8 to 10 minutes longer or until juices run clear when pierced with a fork. just before serving briefly reheat the lentils and serve with the duck. 451 CALORIES PER SERVING: 44 G PROTEIN 15 G FAT 35 G CARBOHYDRATE; 323 MG SODIUM; 105 MG CHOLESTEROL. From "Eating Well" Jan/Feb 1992.
