Slow-roasted duck with herb and fruit gravy

DAIRY FREE HIGH PROTEIN

Serves: 4 Prep: 10 mins Cook: 2 hours 15 mins

1 duck, about 2.2kg (5lb) in weight Salt and pepper 2 oranges, halved 2 lemons halved 1 onion, peeled and halved

3 sprigs each of rosemary and sage 2 sticks of celery

For the gravy

2 tsp flour

25ml (1floz) apple juice

170ml (¼ pt) chicken stock

1. Preheat the oven to 190°C/Fan 170°C/Gas Mark 5.

2. Pat dry the skin of the duck and rub with a generous amount salt and pepper.

3. Fill the body cavity with the oranges, lemons, onions, rosemary, celery and sage.

4. Put the bird into a high-sided roasting dish and roast for 1 hour 15 mins.

5. During this time, drain the fat at least once (save and use for roast potatoes).

6. Turn down oven temperature to 130°C/Fan 110°C/Gas Mark 1 and cook for another hour, or until the meat comes away from the bones.

7. Rest for 15 mins uncovered so the skin stays crispy.

To make the gravy:

1. Drain the fat from the

“A perfect centrepiece for a smaller gathering, a 2.2kg bird will serve four. Served with a separate stuffing and all the other trimmings, you won’t have masses of leftovers but there'll be plenty and the rich meat is incredibly filling. With virtually no prep, the duck is slow roasted and the gravy simple to make.”

roasting tin.

2. Spoon the filling of the carcass into the roasting tin.

3. Sprinkle in the flour and stir.

4. Still stirring, pour in the apple juice and stock and simmer. Squish down the fruit which releases all the flavours.

5. Add water if needed and any seasoning, or boil to reduce.

6. Strain through a sieve and serve.

Per serving: 729 cals, 41g fat (12g sat fat), 1g sugar, 1.4g salt