Heart-Healthy Duck Confit

Discover a lighter take on a French classic with this Heart-Healthy Duck Confit recipe, crafted to satisfy your taste buds while being mindful of your well-being. Unlike traditional confit, which uses copious amounts of duck fat, this version swaps in heart-friendly olive oil for a modern twist on indulgence. Marinated overnight with garlic, fresh thyme, bay leaves, and a hint of zesty orange, the duck legs are slow-cooked to tender perfection, allowing natural flavors to shine through. Finished with an optional crisping step for golden, crackling skin, this dish is as versatile as it is delicious. Pair with roasted vegetables or a crisp salad for a wholesome, satisfying meal that elevates both nutrition and gourmet flavor. Perfect for impressing guests or savoring a special family dinner, this recipe brings elegance and health-conscious dining together in one irresistible package!

Nutriscore Rating: 40/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 4

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

Directions

Step 1

Pat the duck legs dry with paper towels and trim any excess fat, keeping the skin intact.

Step 2

In a small bowl, combine sea salt, black pepper, and orange zest. Rub this mixture all over the duck legs.

Step 3

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.

Step 4

Preheat your oven to 275°F (135°C).

Step 5

Rinse the duck legs under cold water to remove the salt mixture and seasonings, then pat dry with paper towels.

Step 6

Place the duck legs in an oven-safe dish in a single layer. Pour the olive oil over them, ensuring they are mostly submerged.

Step 7

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.

Step 8

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.

Step 9

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

Serving size	660.5 grams (660.5g)

Amount per serving	% Daily Value*
Calories	3400

Total Fat 337.70g	433%
Saturated Fat 73.60g	368%
Polyunsaturated Fat 21.20g
Cholesterol 336mg	112%
Sodium 4911mg	214%
Total Carbohydrate 8.30g	3%
Dietary Fiber 2.40g	9%
Total Sugars 0.20g
Protein 77.80g	156%

Vitamin D 0IU	0%
Calcium 113mg	9%
Iron 14mg	77%
Potassium 947mg	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.

Source of Calories

Fat: 89.8%

Protein: 9.2%

Carbs: 1.0%