Venetian Duck Ragu

This Venetian Duck Ragu has 18g protein for 550 calories per serving — full macros included, which most recipe sites omit.

Nutrition & macros (per serving)

Ingredients

• 1 Cup Olive Oil
• 1 Cup Duck Legs
• 1 Cup Onions
• 1 Cup Garlic
• 1 Cup Cinnamon
• 1 Cup Plain Flour
• 1 Cup Red Wine
• 1 Cup Chopped Tomatoes
• 1 Cup Chicken Stock Cube
• 1 Cup Rosemary
• 1 Cup Bay Leaves
• 1 Cup Sugar
• 1 Cup Milk
• 1 Cup Paccheri Pasta
• 1 Cup Parmesan Cheese

Method

1. Heat the oil in a large pan. Add the duck legs and brown on all sides for about 10 mins. Remove to a plate and set aside. Add the onions to the pan and cook for 5 mins until softened. Add the garlic and cook for a further 1 min, then stir in the cinnamon and flour and cook for a further min. Return the duck to the pan, add the wine, tomatoes, stock, herbs, sugar and seasoning. Bring to a simmer, then lower the heat, cover with a lid and cook for 2 hrs, stirring every now and then.
2. Carefully lift the duck legs out of the sauce and place on a plate – they will be very tender so try not to lose any of the meat. Pull off and discard the fat, then shred the meat with 2 forks and discard the bones. Add the meat back to the sauce with the milk and simmer, uncovered, for a further 10-15 mins while you cook the pasta.
3. Cook the pasta following pack instructions, then drain, reserving a cup of the pasta water, and add the pasta to the ragu. Stir to coat all the pasta in the sauce and cook for 1 min more, adding a splash of cooking liquid if it looks dry. Serve with grated Parmesan, if you like.

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Recipe & nutrition data via TheMealDB. Macros are estimates — verify against your ingredients and portions.