Braised Duck Legs with Dried Fruits

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This is a grand winter dish.

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Preparation : 30 min Cooking : 1 h
300 calories/serving

Ingredients

4 duck legs 2.3 lbs
1 pinch salt [optional]
ground pepper to taste [optional]
1 red onions, coarsely chopped 5.3 oz
2 carrots, diced 7.1 oz
32 pitted prunes 1 cup
16 dried apricots 2/3 cup
1 1/3 cup chicken broth, low-sodium 11.6 fl.oz

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

per 1 serving (230 g)

Amount

% Daily Value

Calories

300

Fat

9 g

14 %

Saturated 3.3 g
+ Trans 0 g

17 %

Cholesterol

70 mg

Sodium

90 mg

4 %

Carbohydrate

37 g

12 %

Fibre

6 g

24 %

Sugars

29 g

Net Carbs

31 g

Protein

21 g

Vitamin A

67 %

Vitamin C

11 %

Calcium

5 %

Iron

23 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1 ½
Vegetables 1
Meat and Alternatives 2 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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