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Stephen Ceideburg 4 lb To 5 lb. duck, washed and

-dried 1 c Low-fat yogurt

3 Cloves garlic, minced

1 tb Minced, peeled ginger root

1 tb Ground cumin

1 tb Paprika

1 1/2 ts Salt

1 ts Ground cardamom

1/4 ts Cayenne pepper

2 ts Vegetable oil

1 md Onion, chopped

1 c Red lentils

1/2 ts Turmeric

1/4 ts Freshly ground black pepper

The yogurt marinade in this dish locks in moisture and lends a complementary spicy flavor. The duck is skinned before cooking to reduce fat. With a sharp knife or poultry shears, remove backbone and wing tips from duck and cut the duck into 4 serving pieces. Cut away the skin and fat. In a shallow, non aluminum dish, mix together yogurt, garlic, ginger, cumin, paprika, 1 tsp. salt, cardamom and cayenne pepper. Add the duck pieces, turning to coat well and marinate, covered, in the refrigerator for at least 8 hours or up to 24 hours, turning occasionally. About 1/2 hour before serving, in a medium-sized saucepan, heat oil over medium heat. Add onions and cook for 6 to 8 minutes, or until translucent and lightly browned. Rinse lentils well and add them to the saucepan with turmeric, remaining 1/2 tsp. salt, black pepper and 2 1/2 cups water. Bring to a boil, reduce heat to low and simmer uncovered, stirring occasionally, for 15 to 20 minutes, or just until lentils are tender. Cover and set aside. Meanwhile, prepare a charcoal grill or preheat the broiler. Remove the duck from the marinade (reserve marinade) and grill on a lightly oiled rack or broil on a rack set over a foil-lined baking sheet. Grill or broil for 5 to 7 minutes on one side, or until browned. Turn, baste once with reserved

marinade and discard marinade. Cook 8 to 10 minutes longer, or until juices run clear when pierced with a fork. just before serving, briefly reheat the lentils and serve with the duck. 451 CALORIES PER SERVING: 44 G PROTEIN, 15 G FAT, 35 G CARBOHYDRATE; 323 MG

SODIUM; 105 MG CHOLESTEROL. From "Eating Well", Jan/Feb, 1992.