Heart-Healthy Duck Confit
Indulge in the rich flavors of traditional duck confit with a heart-healthy twist! This recipe swaps the customary duck fat for olive oil, creating a lighter yet equally decadent dish. Rubbed with orange zest, sea salt, and freshly ground black pepper, the duck legs are infused overnight with aromatic garlic, thyme, and bay leaves for maximum flavor. Slowly baked to tender perfection, this dish offers all the indulgence of classic French cuisine while supporting better heart health. Serve warm with fresh, vibrant sides like roasted vegetables or a crisp salad to complete this guilt-free gourmet experience. Perfect for entertaining or a special family dinner, this healthier duck confit reimagines tradition without compromising taste!
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Recipe Information
Ingredients
- 4 Duck legs
- 1 cup Olive oil
- 2 teaspoons Sea salt
- 1 teaspoon Black pepper, freshly ground
- 4 Garlic cloves, thinly sliced
- 6 Fresh thyme sprigs
- 2 Bay leaves
- 1 teaspoon Orange zest
Instructions
Pat the duck legs dry with paper towels and trim any excess fat, keeping the skin intact.
In a small bowl, combine sea salt, black pepper, and orange zest. Rub this mixture all over the duck legs.
Place the duck legs in a large, shallow dish. Sprinkle the sliced garlic, thyme sprigs, and bay leaves over the duck. Cover and refrigerate for at least 12 hours or overnight, allowing the flavors to infuse.
Preheat your oven to 275°F (135°C).
Rinse the duck legs under cold water to remove the salt mixture and seasonings, then pat dry with paper towels.
Place the duck legs in an oven-safe dish in a single layer. Pour the olive oil over them, ensuring they are mostly submerged.
Cover the dish with foil and place it in the preheated oven. Bake for about 2 hours, or until the meat is tender and the skin is just beginning to crisp.
Remove the duck from the oven. If you prefer extra crispy skin, increase the oven temperature to 400°F (200°C), remove the foil, and return the duck to the oven for an additional 10-15 minutes.
Serve the duck legs warm, garnished with fresh thyme if desired. Pair with roasted vegetables or a fresh salad for a heart-healthy meal.
Nutrition Facts
Calories |
3400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 337.7 g | 433% | |
| Saturated Fat | 73.6 g | 368% | |
| Polyunsaturated Fat | 21.2 g | ||
| Cholesterol | 336 mg | 112% | |
| Sodium | 4911 mg | 214% | |
| Total Carbohydrate | 8.3 g | 3% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 0.2 g | ||
| Protein | 77.8 g | 156% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 113 mg | 9% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 947 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
