Braised Duck Legs
This traditional recipe from southwestern France, is ideal to serve to guests, since it may be prepared before their arrival: When done, the duck will hold nicely in a warm oven for up to one hour.
Ingredients
Before you start
Keep the serving plates warm on the stove while you're preparing the dish.
Method
- Preheat the oven to 205°C/400°F.
- Put the duck legs, skin side down, in a skillet large enough to hold all the ingredients. Put the skillet on the stovetop then turn the heat to 'medium'. Brown the legs slowly and evenly (it will take about 20 min). Season with salt and pepper to taste.
- Meanwhile, prepare the vegetables: Remove and discard about ¼ of the dark-green part of the leeks, then chop them coarsely; dice the carrots and celery; press the garlic.
- When the legs are nicely browned, turn and sear the meat side for 1-2 min. Transfer the legs to a plate. Remove all but about one tablespoon of the fat. (Set the removed fat aside in a small container then put it the refrigerator for future use. Duck fat may be used to replace butter or oil in another recipe). Add the vegetables and garlic to the skillet. Season with salt and pepper, then add the herbs. Sauté the vegetables over medium-high heat with occasional stirring, until they start to become golden-coloured, about 10 min.
- Return the duck legs to the skillet, skin side up. Pour in the broth. It should come about halfway up the duck legs, but should not cover them. Bring the liquid to a boil, then put the skillet in the middle of the oven.
- Cook 30 min, then lower the heat to 175°C/350°F. Continue to cook until the meat is tender and the liquid is reduced, an additional 30 min. Serve on the warmed plates.
Recommended side dishes
Nutrition Facts Table
per 1 serving (290g)
|
Amount % Daily Value |
|
Calories 270 |
|
Fat 9 g 15 % |
|
Saturated
3.4 g
17 % |
|
Cholesterol 70 mg |
|
Sodium 130 mg 6 % |
|
Carbohydrate 25 g 8 % |
|
Fibre 5 g 21 % |
|
Sugars 8 g |
|
Net Carbs 20 g |
|
Protein 21 g |
|
Vitamin A 102 % |
|
Vitamin C 34 % |
|
Calcium 12 % |
|
Iron 38 % |
Claims
This recipe is :- Excellent source of :
- Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K, Zinc
- Good source of :
- Copper, Fibre, Pantothenic Acid, Phosphorus, Vitamin B12, Vitamin C, Vitamin E
- Source of :
- Calcium
- Low :
- Calories, Saturated Fat, Sodium
- Free :
- Added Sugar, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Vegetables | 4 |
| Meat and Alternatives | 2 ½ |
| Fats | 2 |
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