A Great Chinese Fake-Away!

Well love a duck! What do we have here? My version of the much-loved and much-missed crispy duck pancakes. To set the scene I can tell you that I could demolish a quarter of crispy duck with the accompanying thin pancakes, sauce and spring onion/scallion and cucumber shreds before my main meal Chinese feast pre WLS. And, whilst I don’t want to go back to those food-fest days, I do occasionally hanker after a nibble of one whenever I see them on a menu or on the table when a special Chinese meal has been ordered.   So here is my attempt at making a similar version. So OK

it’s not duck but you would hardly know. They’re made with Quorn roast style fillets (so ideal for vegetarians too) but could be made with cooked chicken fillet pieces if you prefer, and they’re seriously good! Tossing in the spiced cornflour/cornstarch before cooking gives them an authentic crispy finish and seasoned ‘duck-like’ flavour.   I  serve the mixture rolled in the traditional and authentic thin pancakes but you could improvise with small wraps, I’ve tried both and the latter is more filling but often easier to find and purchase in the supermarket.  

DUCK IN DISGUISE (CRISPY DUCK PANCAKES)

Ingredients

METRIC/US

1 x 180g/6 oz pack Quorn Roast Style Sliced Fillets

1 tbsp cornflour/cornstarch

1 tsp Chinese 5 spice powder

salt and freshly ground black pepper

low-fat cooking spray

1 tbsp dark or rich soy sauce

8 small Chinese pancakes or 8 small/mini wraps

1/4 cucumber, cut into thin strips

4 spring onions/scallions, cut into thin strips

2 tbsp hoisin or plum sauce  

 

Method

1.  Toss the Quorn fillets in a bowl or bag with the cornflour/cornstarch, Chinese 5 spice powder and salt and pepper to taste until evenly coated.

2.  Generously spritz a non-stick frying/sauté pan with low-fat cooking spray and heat until hot. Add the Quorn fillets and cook until just starting to brown, then gradually add the soy sauce in dribbles and cook until the fillets are crisp and brown. This won’t take more than 5 minutes, the aim is to get a crispy outer coating but to keep the inside soft and tender. Remove from the pan and place in a warmed serving dish.

3.  Meanwhile, steam or microwave the pancakes or wraps (according to the packet instructions) until hot. If the wraps seem large then cut into halves or quarters for serving. Place on a heated serving plate. Put the cucumber, spring onions/scallions and sauce in small bowls for serving.

4.  To serve, spoon a little of the hoisin or plum sauce over a pancake or wrap, top with some spring onions/scallions and cucumber then add your prepared seasoned mock-duck mixture. Roll up to serve at once.  

 

SERVES 2

WLS PORTION: 1/2

V suitable for Vegetarians  

 

CALORIES PER PORTION (using Chinese pancakes): 274

PROTEIN:  15.9g

CARBOHYDRATE:  34.9g

FAT: 6.9 g