This is another winning recipe to add to your fat loss repertoire, with heaps of protein and nutrients with a minimum sound of calories for maximum satiety and fat loss with less hunger.
The duck brings plenty of protein with vitamin B3, B5 and B6 along with choline, iron, selenium and zinc. Bok choy gives a massive bang for your buck in terms of nutrients per calorie adding heaps of folate, potassium, calcium vitamin A, C and K1.
You can use chicken if duck is hard to find. To spice things up a little you could also add some sesame oil and chopped fresh red chilli if you can tolerate.
One serve provides 350 calories, 39 g protein, 18 g fat, 6 g of net carbs and P:E = 1.6.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 1 tbsp herbs, finely chopped (e.g. rosemary, parsley and thyme)
- 1 duck leg
- 1 head of bok choy, chopped
- 100 g (3.5 oz) cucumber, diced
- 1 tsp olive oil
- Half a lime juice
- Salt & pepper (optional)
- Pre-heat oven to 180°C/356°F (bake).
- Spread out the herbs on a plate and then press the duck onto the herbs so they stick to the duck on both sides.
- Place the duck into a roasting tray and place in the oven for 20 minutes, turn and bake another 20 minutes.
- Place the bok choy and cucumber into a bowl, drizzle the olive oil, squeeze over the lime juice, sprinkle some salt (and pepper if using), toss to coat the leaves, top with the duck and serve.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
- fat loss
- maximum nutrient density
- low carb & blood sugar
- blood sugar & fat loss
- high protein:energy ratio
- egg & dairy-free
- autoimmune paleo
- low oxalate
- low FODMAP
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.
You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.