Recipes · French · Main Courses
Duck Confit
One serving has 828 kcal and 20 g protein, and at least a fifth of a woman's daily need of niacin (48%), copper (47%), selenium (39%), phosphorus (35%), riboflavin (33%) and pantothenic acid (33%). Ready in 875 minutes.
- Preparation: 740 min
- Cooking: 135 min
- Makes: 1 serving (190 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: poultry
Ingredients
- 170 g Duck, raw
- 1.3 g Salt
- 15 g Goose fat
- 0.3 g Thyme, dried
- 0.2 g Bay leaves
- 3 g Garlic, raw
- 0.2 g Black pepper
Method
- Rub the duck leg all over with the salt, thyme, bay leaf, garlic and pepper, then cover and cure in the fridge for at least 12 hours (up to 24).
- Rinse and pat the duck completely dry.
- Melt the fat in a small deep pot, submerge the duck leg in it, and cook very gently at a bare simmer, about 90°C (195°F), for 2-2.5 hours until the meat is fork-tender.
- Lift out the duck; the fat can be strained and reused.
- To serve, crisp the skin in a hot pan for a few minutes, skin-side down, until deep golden. Serve hot, skin up.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 828 kcal | 39% |
| Carbohydrates | 1.5 g | |
| Water | 84.3 mL | |
| Fiber | 0.28 g | 1% |
| Protein | 19.8 g | 41% |
| Tryptophan | 0.25 g | |
| Threonine | 0.81 g | |
| Isoleucine | 0.92 g | |
| Leucine | 1.5 g | |
| Lysine | 1.6 g | |
| Methionine | 0.5 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.79 g | |
| Tyrosine | 0.67 g | |
| Valine | 0.99 g | |
| Histidine | 0.48 g | |
| Fat | 81.9 g | |
| Monounsaturated | 40.3 g | |
| Polyunsaturated | 10.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.5 g | |
| Saturated | 26.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 144 mg | |
| Calcium | 32.7 mg | 3% |
| Copper | 0.42 mg | 47% |
| Iron | 4.6 mg | 26% |
| Magnesium | 27.5 mg | 9% |
| Manganese | 0.15 mg | 8% |
| Phosphorus | 242 mg | 35% |
| Potassium | 374 mg | 8% |
| Selenium | 21.6 µg | 39% |
| Sodium | 612 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 6.7 mg | 48% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 23.4 µg | 6% |
| Cobalamin (vitamin B12) | 0.43 µg | 18% |
| Choline | 53.5 mg | 13% |
| Vitamin A | 86.2 µg | 12% |
| Vitamin C | 5.9 mg | 8% |
| Vitamin D (D2 + D3) | 44.2 IU | 7% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 14.9 µg | 17% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.