3 cups low-fat duck or chickens tock 
2 duck legs, stripped of skin and fat
1 teaspoon olive oil
1 tablespoon freshly grated gingerroot
1/2 each green, red, and yellow bell pepper, seeded and cut into 1 inch pieces
1 1/2 cups fresh pineapple, cut into 1 inch chunks
1 cup unsweetened pineapple juice
1 cup reserved low-fat duck stock
2 tablespoons arrowroot mixed with 2 tablespoons low-sodium soy sauce and 2 tablespoons unsweetened pineapple juice
4 cups cooked rice
2 heads bok choy, cut thinly on the diagonal and lightly steamed


1. Pour the duck stock into a large pot, add the duck legs, and gently simmer for 1 hour. Transfer the duck legs to a plate ad when cool, strip the meat from the bones and cut into large chucks. Pour 1 cup of the stock used in cooking into a fat strainer and set aside. Freeze the rest for another recipe.

2. Pour the oil into a large skillet on medium heat and fry the ginger for 1 minute. Add all the peppers and fry for 3 minutes. Stir in the pineapple chunks and just heat through. Deglaze the pan with the pineapple juice and duck stock and bring to a boil. Remove from the heat, stir in the arrowroot mixture, return to the heat, and stir until thickened and clear, about 30 seconds. Stir in the cooked duck meat and heat through. Spoon the stew over the cooked rice and serve with lightly steamed bok choy on the side.

Use leftover duck legs for this braised duck dish. The pineapple and peppers add flavor and texture to this healthy Graham Kerr creation.

Braised Duck with Pineapple and Peppers
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