Fricassée de Canard

Fricassée de Canard is a rich and hearty French dish featuring tender duck simmered in a flavorful sauce made from aromatic vegetables and herbs. This Paleo version embraces traditional flavors while keeping it healthy and grain-free.

Ingredients

• Duck legs - 2 pieces (about 400g total)
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Shallots - 2, finely chopped
• Carrots - 2, sliced
• Mushrooms - 150g, sliced
• Bone broth - 250ml
• Thyme - 1 teaspoon, dried
• Bay leaf - 1
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Heat olive oil in a large skillet over medium heat.
2. Season the duck legs with salt and black pepper, then place them skin-side down in the skillet.
3. Sear the duck legs for about 5-7 minutes until the skin is crispy, then flip and cook for another 5 minutes.
4. Remove the duck legs from the skillet and set aside.
5. In the same skillet, add garlic, shallots, and carrots, and sauté for 3-4 minutes until softened.
6. Add the mushrooms and continue to sauté for another 3 minutes.
7. Pour in the bone broth and add the thyme and bay leaf, stirring to combine.
8. Return the duck legs to the skillet, cover, and let simmer on low heat for 30-35 minutes until the duck is tender.
9. Once cooked, remove the duck legs and let them rest for a few minutes before serving.
10. Garnish with fresh parsley and serve hot with the vegetable sauce.

Nutrition

• Calories: 550
• Protein: 38 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 120 mg
• Total Fat: 40 g
• Saturated Fat: 10 g
• Unsaturated Fat: 30 g
• Water: 0.5 L

Health Benefits

• Rich in protein which supports muscle health and recovery.
• Contains healthy fats that are vital for brain health and hormone production.

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