Low Fat Middle Eastern Grilled Duckling with Couscous and Spiced Recipe

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Recipe Category: Low-Fat

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Low Fat Middle Eastern Grilled Duckling With Couscous And Spiced Recipe

Ingredients

  • ***MARINADE***
  • 1 teaspoon cumin seeds
  • 1 teaspoon anise seeds
  • 1/3 cup chopped onion
  • 1 1/2 teaspoons minced garlic
  • 1 1/2 tablespoons fresh lemon juice
  • 1/4 teaspoon cayenne pepper
  • 3/4 teaspoon grated fresh ginger
  • 1/3 cup plain low-fat yogurt
  • 3 cups duckling breasts, cut into 1-inch pieces
  • ***VEGETABLES***
  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup chopped onions
  • 1 tablespoon minced garlic
  • 2 cups fat-free chicken broth
  • 1 cup chopped carrots
  • 3/4 cup chickpeas, drained
  • 1/4 cup raisins
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon crushed red chilies
  • 3/4 cup chopped zucchini
  • 1/2 cup chopped red bell pepper
  • 1 tablespoon fresh lemon juice

    • Method

  • 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.
  • 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.
  • For the vegetables: In large skillet, over low heat, heat oil.
  • Saute 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.
  • 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.
  • For the couscous: Prepare couscous following package directions, substituting chicken broth for water and omitting butter or margarine and salt.
  • 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 teaspoons parsley, chopped ***COUSCOUS*** 1 cup couscous 1 1/2 cups fat-free chicken broth – or water

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