Goose
Anser anserClinical Encyclopedia
Goose provides 337 kcal, 24g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Goose is a rich source of protein and essential nutrients, known for its flavorful meat and high fat content. It is often enjoyed in various culinary traditions, especially during festive occasions.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Goose can be roasted, grilled, or braised. It is best to cook it slowly to render the fat and enhance its flavor. Pair with fruits or sweet sauces to balance its richness.
Smart Selection & Storage
Choose a goose that is firm to the touch with a plump body and no signs of bruising or discoloration.
Store goose in the refrigerator for up to 2 days or freeze for longer storage. Thaw in the refrigerator before cooking.
Myths vs Realities
Healthy Recipes
Herb-Crusted Goose Breast with Quinoa Salad
This dish features succulent goose breast coated with a blend of fresh herbs, served alongside a nutritious quinoa salad packed with vegetables and a zesty lemon dressing.
- 2 goose breasts
- 1 cup quinoa
- 2 cups vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Season the goose breasts with salt, pepper, and herbs, then sear in a hot pan for 3-4 minutes on each side before transferring to the oven for 15 minutes.
- 3. Cook quinoa in vegetable broth according to package instructions, then mix with tomatoes, cucumber, onion, parsley, olive oil, lemon juice, salt, and pepper.
Goose and Sweet Potato Hash
A hearty breakfast hash made with diced goose meat, sweet potatoes, and bell peppers, providing a delicious start to your day.
- 1 cup cooked goose meat, diced
- 2 medium sweet potatoes, peeled and diced
- 1 bell pepper, diced
- 1 small onion, chopped
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. Heat olive oil in a skillet over medium heat and add sweet potatoes; cook until tender, about 10 minutes.
- 2. Add onion and bell pepper, cooking until softened, then stir in the diced goose meat and smoked paprika.
- 3. Season with salt and pepper, and serve garnished with fresh cilantro.
Goose Lettuce Wraps with Avocado Salsa
These refreshing lettuce wraps are filled with savory goose meat and topped with a creamy avocado salsa for a light and healthy meal.
- 1 cup cooked goose meat, shredded
- 1 head of butter lettuce, leaves separated
- 1 avocado, diced
- 1/2 cup diced tomatoes
- 1/4 cup red onion, finely chopped
- Juice of 1 lime
- Salt and pepper to taste
- 1. In a bowl, combine avocado, tomatoes, onion, lime juice, salt, and pepper to make the salsa.
- 2. Fill each lettuce leaf with shredded goose meat and top with avocado salsa.
- 3. Serve immediately as a fresh and healthy appetizer or meal.
Spicy Goose Stir-Fry with Broccoli
A quick and vibrant stir-fry featuring tender goose meat and crisp broccoli, tossed in a spicy garlic sauce for a flavorful dinner.
- 1 cup cooked goose meat, sliced
- 2 cups broccoli florets
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon sriracha
- 1 tablespoon sesame oil
- Cooked brown rice for serving
- 1. Heat sesame oil in a wok over high heat, then add garlic and ginger, sautéing for 30 seconds.
- 2. Add broccoli and stir-fry for 3-4 minutes until tender-crisp, then add sliced goose meat, soy sauce, and sriracha.
- 3. Stir-fry for another 2 minutes and serve over cooked brown rice.
Goose and Lentil Soup
A hearty and nutritious soup made with tender goose meat and protein-rich lentils, perfect for a comforting meal.
- 1 cup cooked goose meat, shredded
- 1 cup green or brown lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add lentils, vegetable broth, thyme, salt, and pepper; bring to a boil and then reduce to a simmer for 25-30 minutes.
- 3. Stir in shredded goose meat and cook for an additional 5 minutes before serving.
Goose Tacos with Mango Salsa
Deliciously seasoned goose meat served in corn tortillas and topped with a fresh mango salsa, creating a vibrant and healthy taco night.
- 1 cup cooked goose meat, shredded
- 8 corn tortillas
- 1 mango, diced
- 1/2 red onion, chopped
- 1 jalapeño, minced
- Juice of 1 lime
- Salt to taste
- Cilantro for garnish
- 1. In a bowl, mix mango, onion, jalapeño, lime juice, and salt to create the salsa.
- 2. Warm the corn tortillas in a skillet, then fill each with shredded goose meat and top with mango salsa.
- 3. Garnish with fresh cilantro and serve immediately.
Goose Meatballs with Zucchini Noodles
These flavorful goose meatballs are served over spiralized zucchini noodles, making for a low-carb and healthy dinner option.
- 1 pound ground goose meat
- 1/4 cup breadcrumbs
- 1 egg
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 2 zucchinis, spiralized
- 1 cup marinara sauce
- 1. Preheat the oven to 400°F (200°C) and mix ground goose, breadcrumbs, egg, garlic, Italian seasoning, salt, and pepper to form meatballs.
- 2. Bake meatballs for 20 minutes until cooked through.
- 3. Sauté spiralized zucchini in a pan for 2-3 minutes, then serve topped with meatballs and marinara sauce.
Goose and Spinach Stuffed Peppers
Bell peppers stuffed with a savory mixture of goose meat, spinach, and quinoa, baked to perfection for a nutritious meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked goose meat, chopped
- 1 cup cooked quinoa
- 2 cups fresh spinach, wilted
- 1 cup diced tomatoes
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and mix goose meat, quinoa, spinach, tomatoes, garlic powder, salt, and pepper in a bowl.
- 2. Stuff each pepper half with the mixture and place in a baking dish.
- 3. Cover with foil and bake for 30 minutes, then uncover and bake for an additional 10 minutes.
Grilled Goose Skewers with Veggies
Juicy goose skewers marinated in a tangy sauce, grilled alongside colorful vegetables for a healthy and fun meal.
- 1 pound goose breast, cut into cubes
- 1 bell pepper, cut into chunks
- 1 zucchini, sliced
- 1 red onion, cut into chunks
- 1/4 cup soy sauce
- 2 tablespoons honey
- 1 tablespoon olive oil
- Skewers
- 1. In a bowl, mix soy sauce, honey, and olive oil to create a marinade; add goose cubes and marinate for at least 30 minutes.
- 2. Thread goose and vegetables onto skewers, alternating as desired.
- 3. Grill skewers over medium heat for 10-12 minutes, turning occasionally until cooked through.
Goose and Cauliflower Rice Bowl
A nutritious bowl featuring sautéed goose meat served over cauliflower rice, topped with fresh vegetables and a light dressing.
- 1 cup cooked goose meat, sliced
- 2 cups cauliflower rice
- 1 cup mixed vegetables (carrots, peas, corn)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon green onions, chopped
- Salt and pepper to taste
- 1. Sauté cauliflower rice in sesame oil for 3-4 minutes until tender, then add mixed vegetables and cook until heated through.
- 2. Stir in sliced goose meat and soy sauce, cooking for an additional 2 minutes.
- 3. Serve in a bowl topped with chopped green onions and season with salt and pepper.
Frequently Asked Questions (FAQ)
Is goose meat healthy?
Yes, goose meat is rich in protein and essential nutrients, but it is also high in fat, so moderation is key.
How should I cook goose?
Goose is best cooked slowly at lower temperatures to render the fat and enhance its flavor.
Can I eat goose skin?
Yes, goose skin is flavorful but high in fat; consider removing it if you are watching your fat intake.
What are the nutritional benefits of goose?
Goose is high in protein, B vitamins, iron, and zinc, making it a nutrient-dense choice.
How does goose compare to other poultry?
Goose is richer and fattier than chicken or turkey, offering a unique flavor profile.
Is goose meat safe to eat?
Yes, as long as it is cooked to the appropriate internal temperature to ensure food safety.
What dishes can I make with goose?
Goose can be used in a variety of dishes, including roasts, stews, and even confit.
Where can I buy goose?
Goose can be found at specialty butcher shops, farmers' markets, or ordered online.