Braised Duck Legs with Olives
Braised Duck Legs with Olives is a rich, savory dish where duck legs are slow-cooked in a flavorful liquid, often with wine, herbs, and briny olives. It is a classic preparation found in Mediterranean cuisines, particularly in French and Italian cooking, where the slow braise tenderizes the meat and creates a deeply aromatic sauce.
🍽️ Nutrition at a glance
This dish is high in protein and fat, with minimal carbohydrates, primarily from the olives and any added wine or aromatics. It provides a good source of iron, zinc, and B vitamins, with a typical serving containing approximately 450-550 calories.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 35 g |
| Carbs | 5 g |
| Fat | 36 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 680 mg |
| Iron | 3.2 mg |
| Zinc | 4.5 mg |
| Niacin (B3) | 8 mg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0.8 mcg |
| Selenium | 22 mcg |
| Phosphorus | 250 mg |
| Potassium | 320 mg |
Per 1 duck leg with sauce and olives (approx. 250 g) · estimated, varies by recipe
💡 What's interesting
The combination of rich duck fat with the salty, acidic punch of olives creates a uniquely balanced flavor profile that is both hearty and bright. Nutritionally, the slow-cooking method helps break down collagen in the duck legs, making the protein more digestible and releasing minerals into the sauce.
