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 vitamins 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, and vitamins A, C and K1.
You can use chicken if duck is hard to find. To spice things up a little, add some sesame oil and chopped fresh red chilli if you can tolerate it.
Scorecard
- Diet Quality Score = 86%
- Satiety Index Score = 63%
- Protein % = 44%
- P:E ratio = 1.6
Macros
One serving provides 350 calories, 39 g of protein, 18 g of fat, and 6 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 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)
Directions
- Preheat 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.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
