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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!
Hands-on Overall
Serving size 2 drumsticks + veg
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
- Pre-heat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).
- Mix the dry seasonings together. Score the duck legs and rub the spice mix in and all over.
- Lay the duck out, skin side up, on the baking tray. Cook for 1 hour and 10 minutes.
- Halve the sprouts and season lightly with salt and pepper.
- 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).
- 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)
- Store, covered, in the fridge for three days. Can be portioned out and frozen.
Ingredient nutritional breakdown (per serving, 2 drumsticks + veg)
| Net carbs | Protein | Fat | Calories |
|---|
| Duck, meat with skin, raw |
| 0 g | 22.5 g | 37.5 g | 428 kcal |
| Paprika, smoked (spices) |
| 0.2 g | 0.2 g | 0.1 g | 3 kcal |
| Garlic powder, spices |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
| Cumin, ground |
| 0.1 g | 0 g | 0.1 g | 1 kcal |
| Chinese five spice |
| 0 g | 0 g | 0 g | 0 kcal |
| Mustard seed, ground (mustard powder), spices |
| 0 g | 0 g | 0 g | 1 kcal |
| Brussels sprouts, fresh |
| 7.7 g | 5.1 g | 0.5 g | 65 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Total per serving, 2 drumsticks + veg |
| 8.4 g | 27.9 g | 38.2 g | 499 kcal |
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