Updated: Jan 28
Aside from the occasional pancake-filled takeaway from a Chinese restaurant, most of us typically eat chicken at home even though duck is more flavourful because of its higher fat content. I am sure most people are aware of duck being fattier than chicken which is probably why they consume it less frequently, but they may not realise the way health improves when the majority of our calories come from healthy fats. In addition, compared to roasting, frying or grilling chicken, fewer people understand how to prepare duck. Furthermore, it is more expensive, however, regardless of your goals, it should be included in your diet more often especially when other celebrated health foods such as cauliflower, bone broth and olives are in the recipe.
Servings: 3 (1-2 per portion) Prep time: 5 mins Cooking time: 50-60 mins Total time: 1 hour
Recipe cost: £12.50!
Nutritional Content (per serving)
Total Fat: 20g
Saturated Fat: 4g
4 duck legs
1 fennel bulb
3-4 cups of pork broth
5 garlic cloves
2 tbsp powdered ginger
2 tbsp black olive paste
A pinch of sea salt & black pepper
1. Preheat oven to gas mark 7/ 220C/ 425F.
2. Slice off the cauliflower florets and half of the stalk, discard the rest. Chop off and discard the carrot ends and slice the carrot into small pieces. Slice the fennel into small pieces. Put the garlic cloves into a colander, cover garlic with a pan lid and shake strongly. Put the garlic onto a chopping board and slice the white garlic cloves into smaller pieces before placing them into the baking tray, discard the skin. Place the vegetables into the baking tray.
3. Cover baking tray with a grill top and place duck legs on top. Season with ginger, salt and pepper, add extra salt on the duck legs before pouring pork broth evenly over the duck and the entire baking tray, then put in the oven for 30 mins.
4. Remove from oven, stir vegetables and turn duck legs over. Return to oven for 20-30 mins.
5. Turn off oven, remove duck from oven but keep baking tray in to keep the vegetables warm and let the meat sit for 5-10 mins before serving. Serve each portion with 1 tbsp of olive paste.
6. Consume within 3 days.
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ABOUT THE AUTHORS
Co-founder of 'The Evolved Way', and experienced personal trainer, Samson practices what he preaches. His own healthy lifestyle, which informs this site, is based on understanding the right way to eat and exercise, not excluding of course going out and enjoying life knowing you can still feel and look good.
John Maitland is the co-founder of 'The Evolved Way.’ A personal trainer with over 10 years’ experience, he has worked alongside a wide range of leading CEOs, entrepreneurs and medical professionals. John is a keen athlete and holds a black belt in Shaolin Kung fu. A fan of the great outdoors, he can often be found exploring the British countryside and mountains...or breaking pine boards with his fingers.