Juniper Roasted Duck Legs with Apples, Beets and Parsnips

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I love one pan dinners and this recipe came about when I needed something comforting and autumnal that my children would eat too. Apples, beets and parsnips are nice and sweet and a winner with the small ones! I like to serve this on chilly days when you’ve been out in the cold and need something to fill your belly and soul with warmth.

Further Food Nutritionist Commentary:

Juniper is an underutilized herb in the culinary world. It has several medicinal properties including enhancing digestion and reducing bloat, as well as being a potent antibacterial/antimicrobial and antioxidant. Cinnamon and rosemary are also antimicrobial, antioxidant and most importantly, anti-inflammatory; great for people like Vicki with conditions related to inflammation.

Duck is also underutilized. It's a great protein rich in the minerals zinc and selenium, and B vitamins, especially B5 and B12.

By Casey Giltner, Nutritionist

Juniper Roasted Duck Legs with Apples, Beets and Parsnips

  • Prep Time: 15 mins
  • Cook Time: 30 mins - 2 hrs
  • Servings: 2

Ingredients

1 heaping teaspoon juniper berries

1 teaspoon cinnamon

1 tablespoon rosemary

2 duck legs

1 teaspoon coconut oil

2 parsnips (roughly chopped into 1-inch cubes)

1 large beet (roughly chopped into 1-inch cubes)

2 medium apples (roughly chopped into 1-inch cubes)

2 bay leaves

2 tablespoons water

½ teaspoon pink salt

Instructions

  1. Preheat oven to 350 degrees F.
  2. Place the juniper, rosemary, cinnamon and salt into a mortar and pestle and crush to a fairly fine powder.
  3. Rub onto the duck legs, using a little coconut oil if needed (steps 1-3 can be done ahead of time to marinate in fridge).
  4. In a shallow casserole pan add parsnips, beets, apples and bay leaves and place the duck on top.
  5. Add water to the bottom of the pan and place in oven for 60-90 minutes,  until the duck is tender and falling off the bone.
  6. Reduce heat to 300 degrees F and take lid off to crisp the duck.
  7. Serve and enjoy.

 

Suggested pairings:

Serve with steamed greens.

Preheat oven to 350 degrees F. Place the juniper, rosemary, cinnamon and salt into a mortar and pestle and crush to a fairly fine powder. Rub onto the duck legs, using a little coconut oil if needed (steps 1-3 can be done ahead of time to marinate in fridge). In a shallow casserole pan add parsnips, beets, apples and bay leaves and place the duck on top. Add water to the bottom of the pan and place in oven for 60-90 minutes,  until the duck is tender and falling off the bone. Reduce heat to 300 degrees F and take lid off to crisp the duck. Serve and enjoy.   Suggested pairings: Serve with steamed greens.

Nutrition Information

Per Serving:  Calories: 421; Total Fat: 18g; Saturated Fat: 9g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 0g; Cholesterol: 105mg; Sodium: 904mg; Potassium: 503mg; Carbohydrate: 40g; Fiber: 10g; Sugar: 22g; Protein: 27g

Nutrition Bonus:   Vit C: 42%; Iron:23%; Calcium: 12%

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