Duck Confit

Duck Confit is a classic French dish where duck legs are slowly cooked in their own fat until tender and flavorful, then crisped to perfection. This low-carb version allows you to indulge in rich flavors without compromising your dietary goals.

Ingredients

• Duck legs - 2
• Duck fat - 500 ml
• Garlic cloves - 4, crushed
• Fresh thyme - 4 sprigs
• Salt - 1 tsp
• Black pepper - 1/2 tsp
• Bay leaves - 2

Steps

1. In a large pot, season the duck legs with salt and black pepper. Add crushed garlic, thyme, and bay leaves. Cover and refrigerate for at least 12 hours or overnight.
2. Preheat your oven to 120°C (250°F). Remove the duck from the refrigerator and rinse off the salt mixture. Pat dry with paper towels.
3. In a large oven-safe pot or Dutch oven, melt the duck fat over low heat. Once melted, submerge the duck legs in the fat, ensuring they are completely covered.
4. Cover the pot with a lid and transfer it to the preheated oven. Cook for 2 to 3 hours, or until the duck is tender and easily pulls away from the bone.
5. Once cooked, remove the pot from the oven and let the duck cool in the fat. For serving, preheat a skillet over medium-high heat. Remove the duck legs from the fat, letting the excess fat drip off.
6. Place the duck legs skin-side down in the skillet and cook for about 5-7 minutes, or until the skin is crispy and golden brown. Serve immediately.

Nutrition

• Calories: 600
• Protein: 40 g
• Carbs: 0 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 800 mg
• Cholesterol: 120 mg
• Total Fat: 50 g
• Saturated Fat: 20 g
• Unsaturated Fat: 30 g
• Water: 0.1 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Rich in healthy fats that can support heart health when consumed in moderation.

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