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Spiced Duck & Brussels Sprout Tray Bake

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Spiced Duck & Brussels Sprout Tray BakePin recipeFollow us 132.7k

This easy low-carb tray bake is the perfect meal to throw together at the end of a long day. Pop it in the oven and forget about it while you relax on the couch. You could even prep the majority of it in advance and have it ready in the fridge to bake.

Bonus points? It’s all cooked in the one tray so it’s almost zero washing up! Because we are using duck which is naturally fatty, you won't need any added fats and oils and everything can be baked in the rendered duck fat.

Apart from duck drumsticks and duck legs, you could even use a whole duck and bake it for about oven for 40 minutes per kilogram or 2 pounds, plus 10 minutes extra. If you can't get hold of duck, use chicken drumsticks instead (will require shorter baking time) and add a drizzle of ghee or duck fat. Enjoy!

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Hands-on Overall

Nutritional values (per serving, 2 drumsticks + veg)

Net carbs8.4 grams
Protein27.9 grams
Fat38.2 grams
Calories499 kcal

Calories from carbs 7%, protein 23%, fat 70%

Total carbs14.6 gramsFiber6.3 gramsSugars3.5 gramsSaturated fat13.6 gramsSodium710 mg(31% RDA)Magnesium61 mg(15% RDA)Potassium923 mg(46% EMR)

Ingredients (makes 4 servings)

  • 8 duck drumsticks or 4 duck legs, skin on (about 1 kg/ 2.2 lb) - will yield about 60% meat
  • 2 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin
  • Optional: 1/2 tsp chili powder
  • 1/4 tsp Chinese five spice
  • 1/4 tsp mustard powder
  • 600 g Brussels sprouts (1.3 lb)
  • sea salt and ground pepper, to taste

Instructions

  1. Pre-heat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).
    Spiced Duck & Brussels Sprout Tray Bake
  2. Mix the dry seasonings together.
  3. Score the duck legs and rub the spice mix in and all over.
    Spiced Duck & Brussels Sprout Tray Bake
  4. Lay the duck out, skin side up, on the baking tray. Cook for 1 hour and 10 minutes.
  5. Halve the sprouts and season lightly with salt and pepper.
    Spiced Duck & Brussels Sprout Tray Bake
  6. Remove the tray from the oven and scatter the sprouts around, tossing in the rendered duck fat (if your legs don’t have a lot of fat, you can add a tablespoon of ghee or duck fat at this point).
    Spiced Duck & Brussels Sprout Tray Bake
  7. Cook for a further 15 minutes until the vegetables are tender.
    (I like my vegetables with a touch of bite to the still, but cook it until you reach your preferred doneness)
    Spiced Duck & Brussels Sprout Tray Bake
  8. Store, covered, in the fridge for three days. Can be portioned out and frozen.
    Spiced Duck & Brussels Sprout Tray Bake

Ingredient nutritional breakdown (per serving, 2 drumsticks + veg)

Net carbsProteinFatCalories
Duck, meat with skin, raw
0 g22.5 g37.5 g428 kcal
Paprika, smoked (spices)
0.2 g0.2 g0.1 g3 kcal
Garlic powder, spices
0.2 g0.1 g0 g1 kcal
Cumin, ground
0.1 g0 g0.1 g1 kcal
Chinese five spice
0 g0 g0 g0 kcal
Mustard seed, ground, spices
0 g0 g0 g1 kcal
Brussels sprouts, fresh
7.7 g5.1 g0.5 g65 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Total per serving, 2 drumsticks + veg
8.4 g27.9 g38.2 g499 kcal
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Naomi Sherman
Creator of NaomiShermanFoodCreative.com

Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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