Stews
Winter Melon Stew with Skinless Duck Breast
This is a classic heat-clearing, diuretic, and fat-reducing clear broth. Duck meat is cool in nature; skin removal drastically reduces fat while protein remains comparable to chicken breast. Winter melon is nearly fat-free and rich in potassium and vitamin C. Stewed together, the broth is clear and lightly sweet, the duck breast becomes tender without greasiness, and the winter melon melts in the mouth. Perfect for spring/summer seasons, damp-heat constitutions, and those in fat-loss phases seeking premium protein.
Main Ingredients
- Skinless duck breast 200g
- winter melon 400g
- Ginger 4 slices
- spring onion 1 stalk
- cooking wine 1 tbsp
- salt 2g
- white pepper powder 1g
- goji berries 10 pinchs
- cilantro some
Steps
Rinse duck breast, cut into 2cm thick chunks. Peel and deseed winter melon, cut into 3cm thick squares. Slice ginger, tie spring onion into a knot.
Place duck chunks in cold water with 2 ginger slices and cooking wine. Bring to boil, skim off scum (main source of gaminess). Boil for 3 minutes, rinse with warm water and drain.
Heat a non-stick pan without oil. Add blanched duck chunks and stir-fry over medium-low heat for 2-3 minutes to render out residual oil and moisture, until surface turns lightly golden and aromatic. This ensures a clean, non-greasy broth.
Transfer duck to a soup pot, add 1000ml water, ginger slices, and spring onion knot. Bring to boil over high heat, then reduce to low, cover, and simmer for 25 minutes.
Add winter melon chunks and goji berries, continue simmering for 15 minutes until winter melon turns translucent and easily pierced with a fork.
Remove onion knot and ginger. Season with salt and white pepper powder (white pepper enhances flavor and neutralizes duck's cooling nature). Garnish with cilantro and serve.
TCM Notes
Skinless Duck Breast: Provides approximately 20-22g protein per 100g, only 2-3g fat (skin removed), and about 120 kcal. Rich in B-vitamins (especially niacin B3) and heme iron, supporting blood circulation and fighting fatigue. Winter Melon: Contains only 10-12 kcal per 100g, 96% water content, rich in potassium (approx. 78mg/100g), vitamin C, and triterpenoid acids (which inhibit carbohydrate-to-fat conversion). Effective for diuresis, reducing swelling, and relieving summer heat. Synergistic Effect: Duck nourishes yin and replenishes deficiency; winter melon drains dampness. Together they form a balanced "nourishing without overheating, draining without harming" profile. Total approx. 250-280 kcal, 35g protein, 8g carbs, 5g fat per serving.
Suitable for：Those in fat-loss/muscle-shaping phases needing high protein & low fat Individuals with internal damp-heat, edema, or difficulty urinating People with yin-deficiency, heatiness, or sore throat Summer nutritional supplementation for heat-related fatigue
Not suitable for：Those with Spleen-Stomach Cold (frequent diarrhea, stomach cold with pain) – duck and winter melon are both cooling; limit intake, or add generous ginger/pepper to neutralize coldness Those allergic to poultry protein – avoid completely Chronic kidney insufficiency patients – protein and potassium must be controlled; consult doctor first Women during menstruation (cold constitution) – if experiencing abdominal cold and pain, consume sparingly or skip
