Asian cuisine combines such a wide range of ingredients and traditions that it lends itself readily to creative experimentation. Hotbeds of these creative forces often arise in major trading ports throughout the Pacific Rim, and one such destination port is Hong Kong.

Since Hong Kong is a key trading port and an economic powerhouse, it serves to centralize not just spectacular Cantonese cuisine, but also the traditions and recipes of dozens of other cultures. This array of input gives rise to all kinds of interesting ideas.

We move on to our dramatic entree set-piece, Cantonese Duck Breast Hot Pot. This is a beautiful presentation where we put a little bit of everything into one dish. We’ll take a base of noodles and broth, and then we add mushrooms, red bell pepper, carrot, scallions, green cabbage, hard boiled eggs and sliced duck breast. Depending on how duck is cooked and served, it has a varied health profile. A duck breast, served without the skin, is comparable to a boneless breast of chicken. containing 120 calories, 23 grams of protein, 2 grams of fat (of which 0.5 grams are saturated) per 3 oz serving. Duck is also an excellent source of iron, selenium and niacin. And it is interesting that even duck served with the skin, while much higher in fat of course, has a fat profile closer to olive oil than to butter or beef fat. Duck fat contains 35.7% saturates, 50.5% monounsaturates (high in linoleic acid) and 13.7% polyunsaturated fats (which contains Omega-6 and Omega-3 essential oils). So, calories still count, and you certainly can cook the duck, skin-on, and have guests choose to eat it as-is, or remove the skin prior to consumption. As for eggs, again, at this point, studies have confirmed that eating whole eggs, along with a healthy low-fat diet, doesn’t adversely affect your cholesterol levels and can be part of a healthy diet. And one egg contains 6 grams of high-quality protein and all 9 essential amino acids. Also, according to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks. Lastly, they are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

Onward to cooking our magical Cantonese Duck Breast Hot Pot:

Cantonese Duck Breast Hot Pot:

Ingredients:

3 Duck Breasts
6 ounces brown mushrooms, sliced
6 eggs, hard-boiled, shelled, cut in half
3 cups green leaf lettuce, cut into large chunks
2 red bell peppers, cored, seeded, thinly sliced
1 medium carrot, peeled, thinly sliced
8 ounces shiritaki or thin white rice noodles
1 bunch scallions, sliced
6 cups low-sodium vegetable or chicken or hot-pot broth
3 TBSP Canola or peanut oil
3 tsp black sesame seeds
1 tsp low sodium soy sauce
1/2 tsp organic sea salt
1/2 tsp fine ground black pepper
1/2 tsp minced fresh garlic
1/2 tsp minced fresh ginger

Preparation:

• Based on the type of noodle used, cook according to package until al-dente (still somewhat firm) and rinse.
• In a large stockpot, add the 3 TBSP oil over medium-high heat. Coat the duck breasts with the salt and pepper. Cook the duck breasts on both sides until nicely browned, but still medium-rare on the inside. Remove the duck breasts to cool. Cut each Duck Breast in half, then slice thickly.
• Add the garlic and ginger and sauté for 2-3 minutes until fragrant. Add the soy sauce and the 6 cups of broth to the pot and bring to a full boil.
• While the broth is coming to a boil, prepare 6 large, very wide bowls. In each bowl, layer 1/6th the noodles on the bottom of the bowl, then arrange slices of duck breast, sliced mushrooms, sliced bell pepper and carrot, lettuce leaves, hard-boiled egg halves. Scatter sesame and scallions over the top. Allow the broth to boil for a minute or two, then carefully pour 1 cup of the boiling broth into each bowl. Allow to sit in the boiling broth for 3-5 minutes, then serve hot.