Braised Duck Legs with Dried Fruits

Braised Duck Legs with Dried Fruits

This is a grand winter dish.

4 servings
Preparation 30 min
Cooking 1 h

300 calories per serving 


Ingredients

4 duck legs   1 kg
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 red onions, coarsely chopped   150 g
2 carrots, diced   200 g
32 pitted prunes   1 cup
16 dried apricots   2/3 cup
1 1/3 cup chicken broth, low-sodium   330 mL

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Put the duck legs, skin side down, in a skillet large enough to accomodate 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.
  3. Meanwhile, prepare the vegetables: Chop the onions coarsely and dice the carrots.
  4. 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 to the skillet. Season with salt and pepper, stirring occasionally over medium-high heat, until they start to become golden-coloured, about 10 min.
  5. Return the duck legs to the skillet, skin side up. Add the dried fruits and 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.
  6. 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.

Nutrition Facts Table

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = Daily Value

Calories

300

Fat

9 g

14 %

Saturated 3.5 g
+ Trans 0 g

17 %

Cholesterol

70 mg

Sodium

85 mg

4 %

Carbohydrate

37 g

12 %

Fibre

6 g

24 %

Sugars

29 g

Protein

21 g

Vitamin A

70 %

Vitamin C

10 %

Calcium

4 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Folacin, Manganese, Vitamin C
Good source of :
Copper, Fibre, Iron, Magnesium, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin E
Excellent source of :
Niacin, Potassium, Selenium, Vitamin A, Vitamin B2, Vitamin K, Zinc
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Duck | Main courses/Entrées | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Saturated Fat | Low Sodium | Braise/Stew | French

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