This soup is utterly delicious in its simplicity. It can be made with wild or farmed duck. It is so nutritious — high in protein and iron; and low in calories, carbs and fat. Watch Instagram Video @diabetesbooks
Recipe developed by Karen Graham, RD, CDE
Makes 7 servings (EACH 1½ cups = total 10.5 cups)
STOCK WITH MEAT
1 duck about 4.5 lbs (2 kg)
24 cups of water
SOUP
Stock with meat, from above
3 medium carrots, chopped
1 medium onion, chopped
¼ tsp (1 mL) black pepper
2 packages (each package 25 g) Brown Gravy Mix
To make your stock, cover duck with water in a large heavy pot and bring to a boil over medium-high heat. Reduce heat, cover and simmer for 2 hours or until meat is tender.
Remove duck from pot and place in a large bowl or pot and let cool slightly. Remove layer of skin and discard. Remove meat from bones, and chop, and place in an airtight covered container in fridge (you should have about 4 cups or 500 g of meat).
Return bones to pot and cook for another hour. Drain stock through a sieve to collect all bones, small and large. Discard bones. Add any bits of meat to container of meat in fridge. Once stock has cooled, place in fridge (cool quickly outside if weather outside is cold). Refrigerate overnight.
The next day, remove and discard fat from chilled stock. Add carrots, potato and chopped meat to pot. bring to a boil over medium-high heat. Reduce heat to low, cover and simmer for 30 minutes until carrots and onions are cooked.
Add gravy mix and stir constantly for several minutes until thickened. Add black pepper.
Nutrition Facts PER SERVING (1½ cups)
Calories 173
Carbohydrate 10 g
Fiber 1 g
Net Carbs 9 g
Protein 24 g
Fat, total 3 g
Fat, saturated 1 g
Cholesterol 64 mg
Sodium 368 mg