Turkey, Chicken, Duck Recipe

Transcription

1 Turkey, Chicken, Duck Recipe Baked Creamy Chicken All stages, Serves 3 6 skinless chicken breasts 1 cup chicken stock made with a chicken oxo Juice of 1/2 lime (lime allowed in cooking once per stage) 1/4 small onion, chopped 1/4 small pepper (your choice), chopped 6 dried peppers or 3 small red peppers 100g Philadelphia stir in sauce ( garlic and herb is nice) In a sauté pan, brown onion and pepper for 5 minutes. Add the chicken stock, lime juice and 1/4 small Pepper and cook for another 5 minutes. Add the Philadelphia stir in cooking sauce well. Season with salt and pepper, place the chicken in a baking dish and pour sauce over it. Bake chicken at 190c or gas 5 for 45 minutes. Baked Yoghurt Chicken All stages, Serves 3 1/2 tsp Chinese five spice powder, 1 tsp chilli, 2tsp, soy sauce, 1 clove garlic, crushed, 200g fat free natural yoghurt, 6 chicken breasts. Put all marinade ingredients into a bowl and mix. Cut the chicken breasts in half and add to the marinade. Allow to stand for at least 4 hours. Preheat oven to 180c or gas 4. Heat a non stick frying pan over medium heat, add chicken and cook 2 minutes each side. Transfer to a baking dish lined with baking paper and bake for 8-10 minutes or until cooked through. The chicken stays really moist as long as it is not overcooked. Let stand for 5 minutes. Cajun Spiced Chicken with Swede Wedges and Chive Dip All Stages, Serves 2 4 chicken breasts, fry light or 1 tsp olive oil. Cajun mix. 5tsp ground cumin 4 tsp paprika 2 tsp dried thyme 2 tsp dried oregano 2 tsp cayenne pepper 1 tsp salt. 2 tsp black pepper. Wedges. Use par boiled Swede wedges (7 mins par boiled). Dry the Swede, coat with fry light, sprinkle with paprika, salt and pepper, oven bake till crispy. Gas 7 or 220c.

2 Chive dip. 100g Natural fat free yoghurt, 2 tbsp fresh diced chives fine diced. 1 tsp onion powder.. Mix all ingredients together, and place in the fridge to infuse. Place the oven on gas 7 or 220c. Mix all the spices to make the Cajun spice mix.(can also be stored in a jar for a few weeks) Place the chicken breasts into a plastic bag or between cling film and beat with a rolling pin until they are about 1 1/2 inch thick. fry light a griddle pan. heat to medium, coat chicken with spice mix and cook on griddle turning over until cooked, serve with the dip and wedges. Cauliflower Rice Stuffed Peppers with Turkey and Chilli All Stages, Serves 2 Makes 6 peppers 500g lean ground turkey olive oil fry light 6 bell peppers, any color 1 small onion chopped 1 large Pepper, finely chopped any seasoning you wish to add 1/2 large head cauliflower low fat grated cheese Preheat oven to 190c or gas 5. Spray a baking dish with non-stick spray, fry light or use 1 tsp olive oil. Remove the stem and core from the peppers. Place the cauliflower in florets into a blender, blend until they look like grains. Fry the Turkey and onion in fry light with chosen herbs such as garlic, chilli etc mix the cauliflower with the turkey mix, fry for 2 minutes. Stuff the peppers with the cauliflower mince mix and stand in a oven proof dish. Sprinkle with your low fat cheese allowance. Oven bake at 200c or gas 6 for 20 minutes. Chicken Chasseur All Stages, Serves 1-2 depending on size of the chicken thighs. Fry light 1or 2 tbsp cornflour, for coating 8 chicken thigh portions 2 shallots, very finely chopped 1 Chicken oxo 1 carton of passata button mushrooms, peeled and finely sliced 3tbsps chopped tarragon 2tbsps chopped parsley Sprigs of fresh parsley Spread a layer of cornflour on a plate or a tray. place the chicken pieces on the cornflour and coat them in the cornflour evenly and thoroughly, shaking off the excess. Add the floured chicken pieces to a hot pan with fry light, skin side down. Fry the chicken without

3 moving the pieces until golden-brown underneath. Turn over the chicken and fry until browned on the other side. Add the finely chopped shallots to the chicken pieces in the frying pan, placing them under the chicken so that the shallots cook. Add in the Chicken oxo and the carton of passata. Shake the pan to gently work it in, turning the chicken pieces to coat them in the liquid. Slowly bring to the boil, add the tarragon to the chicken and simmer for 5 minutes. While the chicken is simmering, take a separate frying pan and heat it up with fry light. Add in the sliced mushrooms and fry them for 3 5 minutes. Add in the parsley, shaking the pan to mix it in well. Spoon the mushroom mixture over the chicken pieces, garnish with parsley eat with salad or barenaked/slim/skinny or zero rice. Chicken Fajitas All Stages, Serves 2 500g chicken or beef strips 2 tbsp chilli powder 1 tbsp salt 1 tbsp paprika 1 tbsp cumin 1 tbsp cayenne 1 tbsp onion powder 1tbs garlic powder 1 onion sliced Peppers 1/2 red, 1/2 yellow or green sliced 1 Can of Diet Coke Fry the Chicken or Beef in a pan with onions and peppers. Add all of the spices on top off meat, mix and add a can of diet coke and boil down until reduced. Use lettuce or omelettes as wraps. Chicken, Ginger and Spring Onion All Stages, Serves 2 600g skinless chicken breast chopped into chunks 2 inch piece of ginger, peeled and very finely sliced into matchsticks 1 tablespoon finely chopped garlic 1 green pepper, cut into small chunks Spring onions, probably about 4, sliced in batons a bit bigger than the ginger you should have a reasonable sized handful A handful mushrooms 2 tablespoons cornflour 2 tablespoons oyster sauce 2 tablespoons soy sauce 250ml of chicken stock 1 tsp sweetener

4 1/2 tsp ground white pepper Put the chicken in a bowl with one tablespoon of cornflour and one tablespoon of oil, mix really well, and put to one side. This tenderizes the meat. Make up the sauce - add 1 tablespoon cornflour, all the wet ingredients, the soy sauce, oyster sauce, stock, pepper, and sweetener. Mix well and put to the side. In your wok or big pan add 1 tablespoons of oil, turn to maximum heat and once hot, add the ginger and stir constantly for seconds then remove. Still on maximum, add your garlic, cook for 30 seconds, and add the chicken, green pepper and mushrooms, and cook for roughly 3-5 minutes, adding little water if it starts to stick or brown too much. You want the chicken to be cooking on all sides, not browning overly, the pepper should be softening, you should be stirring pretty much constantly. Add the ginger back in. Add the spring onion, and cook for 1-2 minutes to wilt it, then give your sauce a stir and pour in. Stir constantly, taste the sauce, mine needed a touch more sweetness so I added another half a teaspoon of sweetener, it needed a bit more of a ginger hit so I cheated a bit and added 1/2 teaspoon of dried ginger. Don t be afraid to adjust at this stage, but don t leave it any later than this point or your extra ingredients won't have time to infuse. Cook for another 3-5 minutes. Chicken Kiev's Serves 2, Stage 2 if using bread crumbs, all stages if using oat bran, remember to lose a yoghurt for the oat bran. 2 large chicken breasts or 4 small. The recipe is for 2 people, half the ingredients if for one person. For the Coating 4 tbsp of oat bran or whole meal bread crumbs could be used 1/2 tsp celery salt 1/2 tsp cayenne pepper 1/4 tsp chilli powder 1/2 tsp black pepper 1/2 tsp paprika Mix together all the ingredients and set aside, and also mix 1 egg with a little milk for when you make up the Kiev's. For the filling (for 2 people) 40g low fat cheese grated 1/4 tsp lazy garlic 1/4 tsp dried parsley 6/7 squirts of fry light mix all ingredients together and set aside. Take your chicken breasts and place them on a flat surface, from the fattest end slice into the centre of the breast without going through each end or to the other side, you are creating a pocket, spoon some of the cheese mix into the middle, then firm down. Spray each edge to seal with fry light. and insert a cocktail stick to keep closed. Place the breast into the egg mix then coat over with the oat bran mix. Repeat with all other chicken breasts. Make a foil open parcel to fit around your Kiev, then if the mix leaks it will stay with the Kiev. Place a few cocktail sticks through the open edge. Bake in a preheated oven at 200c or gas 6 for around 30 mins. Remember that the oat bran replaces a yoghurt, eat before 5 pm

5 The filling can be any mix you want, try with ham, mushroom, and cheese. Next time try to create your own filling. Chicken and Mushroom Slow Cooked Casserole. All Stages Serves 4. 2 lbs chicken breast diced, 100g chunky cut mushrooms. 2 onions sliced, 1 sliced carrot. 1 handful of frozen peas. 2 chicken oxo 2 tbsp cornflour dissolved in a little water Salt and pepper to season 1/2 tsp parsley. Seal the chicken by frying, transfer to a slow cooker, add all the ingredients, except the cornflour mix. stir well and cook on high heat for 4 hrs or low for 6 hrs, then add and stir in the cornflour mix. Chicken and Pea Curry All Stages, Serves 2 to 3 4 Chicken breasts cubed. Half a cup of peas 1 large onion chopped into small pieces 16 fluid ounces of water 4 to 6 tbsp Mayflower Chinese style medium curry powder depending on how thick you want the sauce ( remember to lose a so juicy from your allowance for it) Cook the chicken in a frying pan, then add the peas and onions. Add the water then the curry powder mix in well simmer for 5 mins. Chicken and Sausage Bake Stage 2, Serves 2 4 chicken breast 2 sausage 1 onion 150g mushrooms 1 tbsp of tomato puree Garlic 1 tsp Worcestershire sauce Dash of milk 50g of Philadelphia garlic and herbs sauce Frozen peas slices of wholemeal bread 20g of low low cheese Pre heat oven to gas mark 6 or 200c. Chop onion chicken and sausage into small pieces. Fry the onion in a little water until soft, add the chicken and sausage and cook until brown.

6 Add peas tomato puree, garlic, Worcestershire sauce, mushrooms and cook for 10 mins. Add Philadelphia sauce with dash of milk and mix well. Pour into an oven dish. Add a layer of wholemeal bread crumbs and top with low low cheese. Place in the oven and cook for 20 mins. Chicken and Sausage Wrap All Stages, Serves 1 1 Chicken Breast 1/2 Mattersons reduced fat Sausage 1/4 tsp Smoked Paprika 1/4 of a sliced Pepper 1tbsp Soy Sauce Slice a chicken breast in half, but not all the way through, then wrap it around a piece of Mattersons reduced fat sausage. Sprinkle with smoked paprika and put in a tray. Slice the pepper and place in the tray and add 1tbsp soy light sauce Cook for mins until cooked through on 200c or gas 6. Chunky Turkey, Onion, and Mushroom Soup All Stages, Serves 2-3( chicken can also be used ) 750g diced turkey, 1 onion diced, 6 mushrooms sliced. fry light. 1 chicken oxo. salt, Pepper. 1 packet of garlic and herb Philadelphia cooking sauce. 250 mils skimmed milk, 100 mils water. 1 tsp dried parsley Fry the turkey until almost cooked, add the onions, mushrooms, salt and pepper to season. Cook for 5 mins then add a crumbled oxo, the Philadelphia sauce, milk, and the water, bring to the boil and simmer for 10 mins. Add 1 tsp of parsley. Stir and serve. Coriander-Chilli Chicken Meatballs All Stages, Serves 3 900g minced chicken 4 spring onions, finely sliced 1 tablespoon ground coriander ½ bunch fresh coriander, chopped 4 tablespoons Lazy chilli 2 tablespoons fresh lemon juice fry light for pan frying In a large bowl, mix together the chicken, spring onion, ground coriander, fresh coriander, lazy chilli and lemon juice; mix well. Using damp hands, form the mixture into evenly shaped balls that are either small enough to eat with your fingers, or large enough to use as burgers.

7 Heat the fry light in a large frying pan over a medium heat. Pan fry the chicken meatballs in batches until well browned all over. Crunchy Chicken Nuggets Stage 2, Serves 1 Ingredients 250g chicken or turkey breast cut into bite size pieces 2 eggs, beaten 1 slice of brown bread blend it in a blender to get bread crumbs (20g low low cheese optional) Chicken oxo Cube, crushed ½ tsp dried oregano or thyme In resealable plastic bag mix the breadcrumbs, crushed oxo cube, herbs and 20g of low low cheese.(optional) Toss the bag to blend the coating ingredients well. You can use a rolling pin to make the coating finer. Dip the chicken pieces in the egg mixture and place in a bag. Shake the bag to coat the chicken pieces evenly with the crumbs. Place the nuggets on baking sheet or tinfoil. Spray with fry light Bake for minutes at 220 C, or Gas Mark 7. Serve warm or cool accompanied by dips. Devilled Chicken Drumsticks All stages, Serves 2 8 large chicken drumsticks, skinned Lime wedges, to serve For the marinade for 2 people 2 garlic cloves, crushed 2 green chillies, de-seeded and finely chopped 1 tsp ground ginger 3 tbsp tomato purée 1 tsp mustard powder 2 tbsp light soy sauce 100g fat free natural yoghurt Preheat the oven to 200 C or Gas 6. Cut 3-4 slashes in the flesh of each chicken drumstick with a sharp knife, then place them in a large bowl. Mix together all the marinade ingredients in a small bowl. Pour over the drumsticks and mix well, making sure you get some into the slashes. Place the drumsticks in a non-stick roasting tin, cover the tin loosely with foil and bake for 15 minutes. These can be eaten hot or cold. If eating cold, cool, cover and chill until ready to eat. Serve with lime wedges. Diet Coke Chicken All Stages, Serves 2 Diet Coke Sauce 1 can diet coke 3 tbsp passata splash Worcestershire sauce

8 4 chicken breasts 4 rashers of bacon, fat removed 40g low fat grated cheese Place the Diet Coke, passata, Worcestershire sauce into a pan, and bring to the boil. Simmer until it slightly thicken, you should end up with about 10 ml, it takes a long time to reduce so be patient. Cook 4 chicken breasts for 20 mins at 180c or gas 4 Wrap each breast with a slice of bacon, pour over diet coke sauce, and sprinkle with low fat cheese 40g (I used 40g as it was for 2 people). Bake in the oven at 180c or gas 4 for another 20 min. Diet Fanta (Orange) Chicken All Stages, Serves mils diet fizzy orange (all nil trace in values) 1/2 red pepper sliced 1/2 green pepper sliced 1 med onion sliced 6 dessert spoons passata 1 tsp vinegar dash Tabasco sauce 1 chilli fine chopped 1/2 tsp paprika 4 chicken breasts Dice and cook the chicken in fry light, add the peppers and onions and cook for about 5 mins. Pour in 330ml of fanta no added sugar and 6 dessert spoons of passata, with a teaspoon of vinegar then stir. Add a dash of Tabasco, a chilli and a half teaspoon of smoked paprika. Heat and bring to the boil then simmer until the sauce thickens and the chicken is cooked. Chicken, Sausage and Bacon Bake. All Stages, Serves 3 6 rashers of bacon 9 chicken breasts 4 sausages, skins removed Place the chicken into a bag and bash out with a rolling pin to flatten out a bit. Place the chicken onto some cling film in a row. Spread the sausage meat onto the chicken. Using the cling film pull up to roll the chicken and sausage meat together, removing the cling film as you go. Gently place onto a baking tray and cover with the bacon. Place a sheet of foil over the top. Cook in the oven gas 7 or 220c for 40 mins, then remove the foil and let the chicken crisp up for 10 mins. Easy Crispy Chicken Serves 2, Stage 2 1 wholemeal bread made into crumbs 2 tsp oregano or mixed herbs 1/2 tsp salt 40g low fat cheese

9 2 tbsp natural fat free yoghurt 4 chicken breasts Black Pepper Pre heat oven to gas 7 or 220c. Mix bread crumbs, oregano, salt, grated cheese, and season with black pepper, mix well. Spoon the yoghurt into a bowl, coat the chicken breasts with the yoghurt, and then coat with the bread crumb mix. Place onto a grease proof paper on a baking tray. Bake in the oven for 25 mins or until chicken is cooked. Leave to stand for 2 mins then serve. Nice with your sweet potato fries allowance of 100g (lose a yoghurt for daily allowance for the fries) Farmhouse Style Pate All Stages (because of bacon used this is for 3 days or can be for more than one person) Fry light. 3 med onions fine chopped. 8 mushrooms fine chopped 2 to 3 cloves of garlic. 1 lbs of turkey mince, 1 lbs chicken livers. 6 rashers of smoked bacon, fat removed. 1 tsp thyme, 1 tsp of sage. 2 cloves, Pinch of nut meg, pinch of cinnamon, 1/2 tsp ground black pepper. 1/2 tsp ground cumin, 1/2 tsp salt, 2 bay leafs Fry off the onions and mushrooms for 5 mins. Add the mince, liver, and all the spices in a blender (keep bay leaves for the top) Blend for a few mins, then add the onions, and mushrooms. Mix well and place in a loaf tin. Layer with bacon, cover with foil and make sure its tight. Place in a tray with water in the bottom, oven bake for 2 hrs on 160c or gas 3. Every 30 mins drain off any fat and reseal. When cooked, turn out and let cool. This tastes like a cooked version of farmhouse pate as I did not like the thought of raw livers. Green Curry Chicken Drum Sticks All Stages, Serves large, skinless chicken drumsticks 150g fat free natural yogurt 1 tbsp mild curry powder 1 tsp turmeric 5 tbsp finely chopped coriander 5 tbsp finely chopped mint Finely grated zest and juice of 1 lime Salt and freshly ground black pepper With a sharp knife, make a few cuts in the flesh of each drumstick. Place the remaining ingredients in a food processor and blend until fairly smooth. Transfer to a wide ceramic bowl and season to taste. Add the drumsticks to the marinade, rubbing the mixture well into the meat. If you have time, cover and chill for 1-2 hours or overnight if time permits. Remove the drumsticks from the marinade, shaking off the excess. Cook them on the barbecue for minutes, turning occasionally, until cooked

10 through. (Alternatively, roast in a preheated oven at 180 C or Gas 4 for 30 minutes or until the chicken is cooked through. Or cook under a preheated hot grill for minutes, turning often). Serve warm or cold. Greek Chicken with Cucumber Sauce All Stages, Serves g (1½lb) skinless, boneless chicken breasts ½ tsp onion powder 1 tsp paprika 1 tsp cumin seeds pepper to taste fry light 115g (4oz) mixed herb salad leaves For the sauce 7.5cm (3in) piece cucumber, grated 225g (8oz) plain low-fat yoghurt 1 large garlic clove, crushed 1 tbsp chopped fresh mint Cut the chicken breasts into thin strips. Mix together the onion powder, paprika, cumin seeds and pepper in a plastic bag. Add the chicken strips, a few at a time, and toss well to coat all over. Remove, shaking off the excess, and set aside on a plate while making the sauce. To make the sauce, squeeze the grated cucumber, in handfuls, to remove excess moisture, then put into a bowl. Add the remaining ingredients and stir to mix. Set aside. Preheat the grill to high. Heat a ridged griddle or heavy frying pan and spray the fry light around the pan until lightly coated. Add half the chicken strips and cook over high heat for 2 3 minutes or until golden brown all over and cooked through, turning once. Keep hot while cooking the remaining chicken strips, using more fry light if you need it. Instant Coronation Chicken Can be all stages depending on if mayo or crème fraiche used, Serves 1 250g of cooked chicken cut up in to chunks 2 tbsp Mayo or use your low fat crème fraiche allowance 1 tbsp Mild curry powder to taste 1/2 tsp Cinnamon Ground Black Pepper (IF ON BOOST STAGE YOU MUST US YOUR CREME FRAICHE ALLOWANCE. MAYO CAN ONLY BE USED ON STAGE 2 OR 3) Mix the mayo, curry powder, cinnamon, black pepper, altering quantities to your preferred taste Mix the combined ingredients with the shredded chicken.

11 Lemon Chicken All stages, Serves 2 once a week due to lemon rind. 500g chicken breasts 1tbs soy sauce 1tbs cornflour Zest & juice of a large lemon 2 inch Grated ginger 1 chilli finely chopped 100mls chicken stock Sliced peppers Sliced onions Pak Choy Slice the chicken into strips. Mix together lemon juice, lemon rind, ginger, chilli, soy sauce and cornflour to make a marinade. Add the chicken strips and leave in the fridge for a hour. Remove the chicken from the marinade and lightly fry in a wok until browned. Add the veg mix stock to the marinade then add to the wok. Simmer until reduced down. Add Pak Choy in the last few minutes of simmering and serve. Moroccan Chicken Tagine All Stages. (Can also be made with fish or Lamb on stage 2 ), Serves 2 2 cloves of garlic, 1 tbsp ground cumin, 1 tbsp paprika, 1 small fresh red chilli, 2 tbsp tomato puree, 4 tbsp fresh lemon juice. 4 chicken fillets ( or 4 cod fillets if doing fish, or lamb 500g ) 1/2 tin of tomatoes. 100 mils passata. 2 green peppers fine sliced. Salt Pepper. Chopped fresh coriander. Mix garlic, cumin, paprika, chilli, tomato puree, and lemon juice. When mixed well, spread over the chicken, cover and chill for an 1 hour. Mix the tinned tomatoes with the passata, and place half of this mix in a thin layer into a oven proof dish. Add half the green peppers on top, season with salt and pepper. Place the chicken over the top in a single layer, arrange the rest of the tinned tomatoes mix and peppers over the chicken, use a lid cover with foil. Cook in a pre heated oven at 200c, or gas 6 for 45 mins, garnish with coriander to serve. Murgh Curry All Stages, Serves 4 2 teaspoons ground turmeric 2 teaspoons ground Cumin 2 teaspoons med curry powder (to taste, more if you like it spicy) 1 1/2 teaspoons mustard 1/2 can chopped tomatoes

12 250gs passata 6 chicken breasts 4 eggs 250grams beef mince lean. Salt and pepper to taste. 1 large red pepper 1 large onion 1/2 pint skimmed milk. 1/4 pint water. handful of spinach 1 tbsp cornflour ( optional) Dry fry the beef and onions together then drain the fat. Add the chopped chicken breast and cook over a medium heat until cooked. While cooking, boil 4 eggs in a pan for 10 mins. In another pan put passata, tomatoes, milk and water and bring to a simmer. Add spices and salt and pepper to the sauce along with mustard. Once the eggs are cooked peel and add to the sauce for 5 mins. Add the sauce to the mince and chicken along with the sliced peppers. Simmer for 15 mins until sauce thickens. If you have problems with thickness, add a tablespoon of cornflour. 5 mins before the end add the spinach. Thai Chicken Cakes All Stages, Serves 2 2 tsp curry paste 1 tablespoon fish sauce, 1 teaspoon sweetener, 500g chicken mince Combine the curry paste, fish sauce and sweetener with 2 teaspoons of water in a large bowl. Add the chicken mince and stir until well combined and sticky. Using wet hands, form the mince mixture into patties about 7cm in diameter and 7mm thick (this mixture is VERY moist but cooks nicely). Lightly oil a large frying pan on a high heat. Cook the chicken cakes in batches for 2 minutes each side, until golden and cooked through. Reduce the heat to medium when cooking the second side. Drain on a paper towel. Turkey Breakfast Sausage All Stages, Serves 4 (Makes 12 patties) 1 1/4 pounds lean, ground turkey 2 teaspoons garlic powder 1 teaspoon sage 1/2 teaspoon allspice In a medium mixing bowl, mix together all of the ingredients. Form into 12 equal portions, shape into patties and cook. You can either fry them or bake them it s up to you. If frying use fry light. If baking, use parchment and bake at 200c or gas 6 for about 30 minutes, give or take. Break one open to see if they are cooked.

13 Turkey Chilli All Stages, Serves g lean turkey mince, 1 large onion diced, 2 mixed peppers, 4x garlic cloves, 1/4 Tin of tomatoes, 200mls stock (chicken or veg) 1 tsp ground cinnamon, 1 tsp ground cumin, 1 tsp oregano, 1-2 tsp chilli powder, Coriander to garnish Fry the turkey in a frying pan with fry light. Drain the excess fat and put in bowl. In the same pan fry onions, garlic, and peppers for few mins. Add cinnamon, cumin, oregano and chilli, cook for few mins. Add stock and tomatoes, cook for mins. Nice served with a savoury pancake wrap. Vietnamese Duck All Stages Once per stage Serves 2. Duck fillets. 4 2 diced onions, 2 diced chilli. 2 garlic cloves diced 2 inch cinnamon stick. 2 star anise, 1 tbsp coriander seeds, 1/2 tsp lazy ginger. 1/2 tsp lazy chilli, 1 tsp oyster sauce, 1 tsp fish sauce, 1 tsp light soy sauce, 500 ml chicken stock made from a chicken oxo and water. coconut fat free yoghurt. Dry fry the duck and make sure you discard all of the fat that comes off the duck skin, then remove the duck skin. Place the duck in a casserole dish with 2 onions, 2 chilli, 2 garlic, cinnamon stick, 2 star anise, 1 tbsp coriander seeds, ginger,1 tsp chilli paste, 1 tsp oyster sauce,1 tsp fish sauce,1 tbsp soy sauce and 500ml chicken stock. Give it a stir and place in oven at 180c or gas mark 4 for 30 mins, or until the duck is cooked to your taste. Once the duck is cooked, remove from the oven and reduce the sauce. At the last minute I added a spoon of coconut Muller light or other fat free coconut yoghurt.