Smarter Roast Goose
Not a calorie-lightweight - but still: Due to the way it is cooked, about 1 litre of pure goose fat roasts out and can then be removed. In addition, the low-fat side dish here defuses the otherwise so opulent Christmas meal.
When buying a goose, you may want to do the pressure test: If the skin feels flabby and looks very pale, the bird has too much fat and too little taste due to fast fattening. Sniffing can also provide information about the quality: A fresh goose smells typical and intense, but never strong.
(Percentage of daily recommendation)
|Calorie||863 kcal||(41 %)|
|Protein||66 g||(67 %)|
|Fat||46 g||(40 %)|
|Carbohydrates||37 g||(25 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6.5 g||(22 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||0.9 mg||(8 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.7 mg||(64 %)|
|Niacin||22 mg||(183 %)|
|Vitamin B₆||1.5 mg||(107 %)|
|Folate||48 μg||(16 %)|
|Pantothenic acid||1.9 mg||(32 %)|
|Biotin||16.2 μg||(36 %)|
|Vitamin B₁₂||0.8 μg||(27 %)|
|Vitamin C||30 mg||(32 %)|
|Potassium||1,528 mg||(38 %)|
|Calcium||121 mg||(12 %)|
|Magnesium||95 mg||(32 %)|
|Iron||5 mg||(33 %)|
|Iodine||17 μg||(9 %)|
|Zinc||2.9 mg||(36 %)|
|Saturated fatty acids||9.8 g|
|Uric acid||433 mg|
Trim fat from goose. Rinse goose, pat dry and season inside and out with salt and pepper.
Peel apples, quarter, core and cut into small dice. Peel and dice the onions.
Rinse marjoram, shake dry, pluck off the leaves and mix in a bowl with apple and onion. Stuff miture into cavity of goose, then seal opening with 3-4 toothpicks and tie with kitchen twine.
Set goose with the breast side down in a large roasting pan and pour in 500 ml (approximately 2 cups) of chicken stock. Bake on lowest rack of preheated oven at 150°C (fan: not suitablec gas: mark 1-2) (approximately 300°F) for about 5 hours. Repeatedly pierce the skin with a meat fork, especially around the legs and breast to allow the juices to drip in to pan. Baste the goose often with the juices and gradually add the remaining stock to keep the pan from becoming too dry.
When goose is almost finished cooking, peel and chop the potatoes. Rinse pumpkin, quarter, core and dice. Bring both to a boil in a big pot of salted water and cook, covered, on medium heat for about 20 minutes.
Remove the goose from the roasting pan and place on a baking sheet, breast side down. Roast on bottom rack of preheated oven at 225°C (fan: not suitable, gas: mark 4)(approximately 425°F) for about 10 minutes, then turn breast side up and cook until browned and crispy, about 10 minutes.
Heat the milk in a small pot. Drain the potatoes and pumpkin and mash coarsely with a potato masher. Stir in the hot milk and season with salt, pepper and freshly grated nutmeg.
Pour the pan juices from the roasting pan into a fat separator. Pour off the defatted juices into a pot and bring to a boil.
Mix cornstarch with a little cold water, stir into the pan juices and bring to a boil again. Season gravy with salt and pepper.
Carve the goose or serve whole with stuffing, mashed potatoes and pumpkin and the pan gravy.