French · Dinner
Baked Duck Rice Casserole (High-Protein)
Baked duck leg meat with cannellini beans and white rice in a French casserole, built on thyme and garlic, finished with melted Gruyère cheese and broiled until the top crisps. A classic one-dish bake reworked for high protein content.
$7
20 minsPrep
50 minsCook
70 minsTotal
MediumLevel
Nutrition per serving
604Calories
54.5gProtein
21gFat
47.3gCarbs
2.2gSugar
8.1gFiber
847mgSodium
218mgChol
8.3gSat Fat
785mgPotassium
328mgCalcium
4.9mgIron
2.8mcgVitamin B12
7.1mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Preheat the oven to 375°F (190°C). Shred the duck leg meat into bite-sized pieces, discarding skin and checking for bones.
2
Sweat
Heat the olive oil in a small ovenproof skillet over medium heat for 2 minutes. Chop the onion and garlic finely, then sweat them for 4 minutes until soft and translucent.
3
Build
Stir in the dry rice, cannellini beans, shredded duck, thyme, and chicken stock. Season with salt and pepper.
4
Bake
Cover tightly with foil and bake at 375°F (190°C) for 35 minutes until rice is tender and has absorbed the stock.
5
Finish
Uncover the dish, grate the Gruyère over the top, and bake uncovered at 375°F (190°C) for 8 minutes until melted and golden. Rest 5 minutes.
6
Plate
Chop the parsley and scatter over the casserole, then serve straight from the dish.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g duck leg meat, cooked
- 5.2 oz150g cannellini beans, drained
- 2/3 cup130g white rice, dry
- 1 1/2 cup360ml chicken stock
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp fresh thyme leaves
- 2 tsp2 tsp olive oil
- 2 oz56g Gruyère cheese
- 2 tbsp2 tbsp parsley
- salt and black pepper to taste
