Preheat the air fryer to 400°F (200°C). Pat the duck legs dry with paper towels.
Mist the duck legs with cooking oil spray and sprinkle with salt and pepper. Put the duck legs on a hot air fryer tray (or in the hot air fryer basket).
Air fry duck legs for a total of 10-15 minutes in an air fryer preheated to 400°F (200°C). Use the top rack if you have an air fryer oven. Ten minutes got me medium-rare duck (but be sure to read the article above for food safety tips). The minimum safe internal temperature for duck is 165°F (74°C), which is well done.
Let the duck rest for 5-10 minutes while you make the orange glaze.
To make the glaze, whisk together the marmalade, barbecue sauce, juice, ketchup, and red pepper flakes. Put the mixture in a small pot and bring it to a simmer on the stove for 5-10 minutes over medium heat.
Brush the warm glaze over the cooked duck legs with a silicone pastry brush. Enjoy, keeping in mind that the texture of cooked duck is more like red meat than chicken.
This is a level 3 recipe (weight maintenance and active lifestyles). Duck is a fatty meat that is relatively high in calories for a poultry option. Due to its high price and limited availability, I typically only enjoy duck on holidays or other special occasions. It’s not the sort of food that people tend to regularly overeat.When I'm enjoying duck as a holiday food, I have whatever delicious sides I wish with it! It’s what you’re doing consistently that matters for weight loss and weight maintenance, not one food or one meal.For everyday meals, I like to balance the rich and heavy duck with lighter sides. Non-starchy veggies, such as roasted asparagus and fresh garden salads, go wonderfully with duck.If you have a weight loss goal, one tip you’ll often see is to remove the skin from poultry. It's true that removing the skin from duck will make it lower fat and lower calorie. However, it feels wasteful to discard the tasty duck skin (plus it has that nice glaze on it).Another general weight loss tip is to have smaller portions of energy dense foods. That would mean splitting each duck leg into multiple servings. I feel that would make the serving sizes too small (and the plating wouldn’t look as nice).If you (like me) don’t like the solutions for making the duck portion of the meal lighter, focus on the sides. If you know that your entrée will be high fat and high calorie, you can make the sides lighter. Likewise, if the main dish is low calorie and low fat, you could serve more hearty sides.There are many ways to fit favorite food indulgences into an overall healthy diet. Enjoy the duck legs!Nutrition information is for one glazed duck leg with a 6-ounce edible portion of meat and skin (170 grams). The exact nutrition information for your entrée depends on the ingredients in the glaze (e.g., sugar free?).