Five-spice duck with sweet and sour sauce and egg-fried rice

Rich, aromatic flavours of Five-Spice Duck paired with a tangy, sweet-and-sour sauce. This recipe offers a delightful combination of crispy duck, fruity pineapple, and savoury egg-fried rice – a perfect fusion of textures and tastes.

By Matt Tebbutt
From Saturday Kitchen

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This dish is a balanced combination of protein, carbohydrates, and healthy fats, offering essential nutrients while being flavour-packed. It has a Nutri-Score of A, indicating its healthiness, especially with the inclusion of fresh ingredients like pineapple and lean duck.

Learn more about Nutri-Score

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Ingredients

• ½ duck
• 1 tbsp Chinese five-spice powder
• 4 tbsp soy sauce
• 2 tbsp runny honey
• 2 spring onions, sliced, to serve

For the sweet and sour sauce

• 100ml tomato ketchup
• 60g light brown sugar
• 50ml cider vinegar
• 2 tbsp chilli sauce
• 1 tbsp soy sauce
• 1 tbsp finely grated ginger
• 3 garlic cloves, peeled and crushed
• 150ml pineapple juice
• ½ fresh pineapple, peeled and cut into wedges

For the egg-fried rice

• 2 free-range eggs, beaten
• 2 tbsp soy sauce
• 2 tsp sesame oil
• 2 tbsp vegetable oil
• 440g cooked long grain white rice
• 100g tin sweetcorn
• 100g caramelised onion
• 100g brown shrimp
• 2 spring onions, finely sliced

Method

1. Preheat the oven to 200°C (180°C fan) or gas mark 6.
2. Place the duck in a high-sided roasting tin. In a small bowl, mix the five-spice powder, soy sauce, and honey, then smother this mixture over the duck. Roast for 50 minutes, then remove and allow the duck to rest.
3. To prepare the sweet and sour sauce, combine all ingredients except the pineapple in a saucepan over medium heat. Stir and taste, adjusting the acidity and sweetness with vinegar and pineapple juice as needed. Keep warm.
4. In a griddle pan, cook the pineapple wedges until charred on all sides, then chop into bite-sized chunks.
5. For the egg-fried rice, whisk the eggs with the soy sauce and sesame oil. Heat a wok or pan, pour in the egg mixture, and cook until set. Break up the eggs into small pieces and set aside.
6. In the same pan, heat the vegetable oil and cook the sweetcorn, caramelised onion, and brown shrimp until hot. Add the rice and cooked eggs, stirring to combine.
7. To serve, pour the sweet and sour sauce over the duck, sprinkle with sliced spring onions, and serve alongside the charred pineapple and egg-fried rice.

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Suggested Wine Pairing

Majestic:

La Vieille Ferme White – A light and crisp white wine with hints of citrus and green apple, complementing the sweet and sour sauce while balancing the richness of the duck.

Tesco:

Tesco Finest Sauvignon Blanc – A vibrant Sauvignon Blanc with citrus zest and refreshing acidity that pairs wonderfully with the complex flavours of five-spice duck and the tangy pineapple sauce.

Sainsbury’s:

Sainsbury’s Taste the Difference Chardonnay – This well-rounded Chardonnay has a creamy texture and subtle oak, which adds depth to the dish, especially with the caramelised flavours in the egg-fried rice.

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What can you serve with this?

1. Steamed greens – A fresh, crisp side to balance the rich, savoury flavours of the duck.
2. Sesame prawn toast – A perfect starter that mirrors the sweet and savoury profile of the main dish.
3. Chinese-style dumplings – Complement the flavours with tender, stuffed dumplings served in a light broth.

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Nutri-score Health Check

This dish earns a Nutri-Score of A, indicating it’s a healthy option with good nutritional balance. It provides a solid source of protein from the duck, healthy fats from the sesame oil, and fibre from the pineapple and vegetables.

Positive Factors

• Duck – A lean source of protein rich in iron.
• Vegetable oil – Contains healthy fats, especially in the egg-fried rice.
• Pineapple – Rich in vitamins, antioxidants, and fibre.
• Eggs – A great source of high-quality protein and nutrients.

Negative Factors

• Brown sugar – While it adds sweetness, it increases the sugar content of the dish.
• Soy sauce – High in sodium, so use it in moderation.

The Nutri-Score has been automatically calculated from the ingredients in the recipe and is only a guide. While this dish is nutritious, balancing the sugar and sodium with additional vegetables will enhance its health benefits.