Asian Duck Wraps with Hoisin Dipping Sauce - PCOS-Friendly Recipe

Servings: 6

Snack

This Asian Duck Wraps with Hoisin Dipping Sauce is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Sara Schneider Duck breasts vary in size. Buy by weight, and you'll have the right amount. If they're quite large, increase the baking time slightly. Moo shu pancakes are, essentially, very thin pancakes made of flour, water, and sesame oil.

Ingredients

1/4 cup soy sauce, divided
1/4 cup unseasoned rice vinegar, divided
2 tablespoons minced ginger
1 tablespoon minced garlic
2 teaspoons toasted sesame oil
1 teaspoon Chinese five spice
1 1/4 pounds boned duck breast halves (skin on; see headnote)
1/2 cup hoisin sauce
1 teaspoon sugar
1/4 teaspoon Chinese-style hot mustard
3 green onions, cut into 2-in. lengths and slivered lengthwise
1 tablespoon vegetable oil
6 moo shu pancakes* (7 in. round), thawed

Instructions

In a large bowl, mix 2 tbsp. each soy sauce and rice vinegar, the ginger, garlic, sesame oil, and Chinese five spice. Add duck breasts, turn to coat well, cover, and chill 2 hours. Lift breasts from marinade (discard marinade), and lay, skin up, on a baking sheet; chill, uncovered, overnight.
In a small bowl, mix hoisin, sugar, mustard, and remaining 2 tbsp. each soy sauce and rice vinegar. Fill another bowl with ice water, and add green onions.
Preheat oven to 425 °. Set a large ovenproof frying pan over medium-high heat. When hot, add vegetable oil, then duck breasts, skin down. Cook until skin is browned and crisp, about 5 minutes. Carefully tilt pan and spoon out excess duck fat. Turn breasts skin up, and transfer pan to oven.
Bake until duck is still slightly pink in the center of thickest part (cut one to test), about 8 minutes. Let stand for about 5 minutes. Drain green onions.
Transfer duck breasts to a board and thinly slice. Carefully separate pancakes and lay each flat. Fold each round in half and add several slices of duck. Spoon a little sauce over duck, and top with slivers of green onion. Fold one side of pancake over duck, then roll up into a bundle. Serve with remaining dipping sauce.
*You can find moo shu pancakes (sometimes labeled "moc shu") in Asian markets and in well-stocked supermarkets.

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Frequently Asked Questions

Is Asian Duck Wraps with Hoisin Dipping Sauce good for PCOS?

Yes, this Asian Duck Wraps with Hoisin Dipping Sauce recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Snack with PCOS?

Yes, this recipe works well as a PCOS-friendly Snack. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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