Heart-Healthy Spicy Duck Curry

Savor the bold flavors of our Heart-Healthy Spicy Duck Curry, a guilt-free indulgence perfect for curry lovers seeking a nutritious twist. This aromatic dish features tender, lean duck breast simmered in a vibrant medley of curry spices, turmeric, and cayenne, balanced with creamy lite coconut milk and a splash of fresh lime juice. Packed with nutrient-rich ingredients like spinach, red bell pepper, and tomatoes, this curry delivers a hearty yet wholesome meal that's as satisfying as it is flavorful. With minimal added fat and low-sodium broth, it’s designed to support your heart health without sacrificing taste. Serve it over a bed of nutty brown or wild rice for the ultimate healthy comfort food. Perfectly spiced, incredibly nourishing, and easy to prepare in under an hour, this dish will quickly become a weeknight favorite.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Duck breast (skinless, trimmed of visible fat)
• 1 tablespoon Olive oil
• 1 medium Yellow onion (finely chopped)
• 4 cloves Garlic (minced)
• 1 tablespoon Ginger (freshly grated)
• 1.5 tablespoons Curry powder
• 0.5 teaspoons Turmeric powder
• 1 teaspoon Cumin powder
• 0.5 teaspoons Cayenne pepper (adjust to taste)
• 1 cup Low-sodium chicken broth
• 400 milliliters Lite coconut milk (unsweetened)
• 2 medium Tomatoes (diced, fresh or canned)
• 1 medium Red bell pepper (thinly sliced)
• 3 cups Spinach (fresh)
• 1 tablespoon Lime juice (freshly squeezed)
• 2 tablespoons Cilantro (chopped, optional for garnish)
• 1 teaspoon Low-sodium soy sauce
• 2 cups Brown or wild rice (for serving, optional)

Directions

Step 1

Trim any visible fat from the duck breasts and cut them into bite-sized pieces. Set aside.

Step 2

Heat the olive oil in a large, deep skillet or saucepan over medium heat.

Step 3

Add the chopped onion and sauté for 5 minutes, stirring occasionally, until translucent.

Step 4

Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.

Step 5

Add the curry powder, turmeric, cumin, and cayenne pepper to the skillet. Toast the spices for 1 minute, stirring constantly to prevent burning.

Step 6

Pour in the low-sodium chicken broth and deglaze the pan, scraping any browned bits from the bottom.

Step 7

Stir in the lite coconut milk and diced tomatoes. Bring the mixture to a gentle simmer.

Step 8

Add the duck pieces to the skillet, ensuring they are submerged in the liquid. Cover and cook for 15 minutes over low heat.

Step 9

Stir in the sliced red bell pepper and cook for another 10 minutes, uncovered, until the bell pepper softens and the curry thickens slightly.

Step 10

Add the fresh spinach and stir until it wilts, about 2 minutes. Turn off the heat.

Step 11

Stir in the lime juice and low-sodium soy sauce for added brightness and umami.

Step 12

Serve the spicy duck curry over warm brown or wild rice, if desired. Garnish with freshly chopped cilantro for a burst of freshness.

Step 13

Enjoy your heart-healthy spicy duck curry!

Nutrition Facts

Serving size	(2109.2g)

Amount per serving	% Daily Value*
Calories	1660.0

Total Fat 48.5g	0%
Saturated Fat 21.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 400mg	0%
Sodium 3780.2mg	0%
Total Carbohydrate 141.3g	0%
Dietary Fiber 17.5g	0%
Total Sugars 23.5g
Protein 163.6g	0%

Vitamin D 0IU	0%
Calcium 308.3mg	0%
Iron 30.0mg	0%
Potassium 3335.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.4%

Protein: 39.5%

Carbs: 34.1%