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Roasted Leg of Fowl

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I’m almost embarrassed to call this a “recipe” – it’s so simple! But it really is tasty and most people don’t believe me when I tell them that’s all I did! I usually use duck leg, but chicken and turkey legs work great as well, hence the “fowl” title. Don’t forget to save and reuse what’s left in the baking dish: duck legs will give you glorious duck fat for cooking and turkey or chicken legs will yield flavorful juices that are perfect for adding to homemade soups.

Further Food Commentary:

You might be skeptical, but duck – leg in this case – can be simple to cook at home, and it's certainly a classy upgrade to the more common chicken leg. Even without added fat or other ingredients, this basic slow-roast in the oven is all you need for sensational taste and tenderness.

Duck meat offers the minerals selenium, zinc and magnesium, and is a particularly rich source of niacin – a B vitamin (B3) involved in energy metabolism, improving heart and skin health, as well as digestive and nervous system functions. One leg (about 3 oz meat) provides roughly 24 grams of protein and 11% of your daily iron needs. However, it also comes with about 200 calories, 10 grams of fat and more than 30% of your daily cholesterol needs, making this a special dish best savored in moderation.

​Note: ​To cut some of the fat and calories, remove the skin prior to eating.

By Heather Goesch, MPH, RDN, LDN

Roasted Leg of Fowl

Stars ( Reviews)

  • Prep Time:5
  • Cook Time:1 hour
  • Servings: 2

Ingredients

2 legs from fowl of choice (duck, chicken, turkey), skin-on
Sea salt

Instructions

  1. Preheat your oven to 400°F.
  2. Season the legs generously with sea salt and place in a baking dish.
  3. Bake for 50-60 minutes, or until a thermometer reads 180°F when poked into the thickest part of the thigh meat (avoid touching the bone).
  4. Remove from the baking dish and drain on paper towels or a wire rack to allow excess liquids to fall.
  5. Serve hot.

Suggested pairing: Yuca Fries

Preheat your oven to 400°F. Season the legs generously with sea salt and place in a baking dish. Bake for 50-60 minutes, or until a thermometer reads 180°F when poked into the thickest part of the thigh meat (avoid touching the bone). Remove from the baking dish and drain on paper towels or a wire rack to allow excess liquids to fall. Serve hot. Suggested pairing: Yuca Fries

Nutrition Information

Per Serving:  Calories: 160; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 63mg; Sodium: 2308mg; Potassium: 155mg; Carbohydrate: 0g; Fiber: 5g; Sugar: 1g; Protein: 18g
Nutrition Bonus:  Vit A: 5%

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Lillian Zhao Administrator

Founder & CEO of Further Food. Read more about our story here. Outside of my day job, I am also a certified yoga teacher, and love to surf, run, tango, travel and cook.

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