Are you in need of a change from chicken or pork? It’s time to swap for a new protein in your life with this braised duck dish by culinary Anne Assassi!

Adding duck to your dinner routine is a great way to add protein variety your meal planning. Duck is quite flavorful, its breast is low in fat, and using it in your meal planning can break up the monotony of recipes that commonly call for chicken.

Depending on your local butcher or grocery store, duck is also not much more expensive. I can often pick up duck legs at my local market for $8/lb. While duck legs are a little higher in fat, you can trust me that it’s the good kind linked to better heart health. Duck meat primarily contains monounsaturated fat, which studies have shown to reduce your risk for cardiovascular disease by lowering your blood pressure and bad (LDL) cholesterol levels.

One duck leg will only set you back 200 calories, 3g (14% DV) of saturated fat, and will land you 25g of high-quality protein to help keep you full longer.

Here is a fantastic recipe for braised duck legs based off of a recipe published in The New York Times that was combined with herbed peas:  Crisp-Braised Duck Legs With Aromatic Vegetables


Serves 4

Braised Duck
  • 4 small duck legs, trimmed of excess fat (about 2 lbs)
  • Salt and pepper to taste
  • 2 large onions
  • 1 pound carrots
  • 6 celery stalks
  • 2 cups chicken stock, preferably homemade

Herbed Peas

  • 1 large leek or 2 small leeks, finely sliced
  • 2 tbsp butter (or more if needed)
  • 1 (10 oz) bag frozen peas, not defrosted
  • 3-4 fresh mint sprigs (leaves and soft tips)
  • 3-4 fresh sprigs of rosemary (leaves and soft tips)
For the full recipe and instructions, click here!

Anne Assassi, MS, RDN is a private practice dietitian and health coach based in the San Francisco Bay Area. A lover of home-cooked culinary creations, Anne helps individuals discover the art of healthy eating as an enjoyable creative experience in our homes that allows us to be our healthiest selves. Connect with Anne to create your most inspired and healthiest kitchen!