High-protein goose breast with orange Brussels sprouts

High-protein goose breast with crispy skin, finished in the oven and served with Brussels sprouts with orange juice and orange segments. A festive dinner with 42 g protein per serving.

At a glance

• Serves 4
• Prep time: 20 min
• Cooking time: 40 min
• Total time: 60 min
• Calories: 496 kcal per serving
• Protein: 42 g
• Fat: 28 g
• Carbs: 25 g

Ingredients

• 700g goose breast
• 600g Brussels sprouts
• 2 unwaxed oranges
• 1 onion
• 1 tsp salt
• 1 pinch of pepper
• 1 tsp marjoram

Method

You’ll need: oven · frying pan · baking dish · chopping board · knife · grater

1. Pat the goose breast dry, score the skin in a diamond pattern without cutting into the meat, and season with salt, pepper and marjoram.
2. Place the breast skin side down in a cold frying pan and fry over a medium heat for 12 to 15 minutes until the skin is golden brown. Pour off the fat that has run out, keeping 1 tbsp of it.
3. Place the breast skin side up in an ovenproof dish and cook in an oven preheated to 160 °C (140 °C fan) for 18 to 20 minutes, until slightly pink inside. In pregnancy, cook it right through until it is no longer pink inside.
4. Trim and halve the Brussels sprouts and dice the onion. Grate the zest of one orange and squeeze it, then cut the segments out of the second orange.
5. Fry the sprouts and onion in the reserved fat for 6 to 8 minutes until they take on some colour. Deglaze with the orange juice and add the orange zest, segments and a pinch of salt.
6. Leave the goose breast to rest for 5 minutes, slice it and serve with the orange Brussels sprouts.

Good to know

A whole goose is a lot of work, but a goose breast takes you an hour. The skin crisps up in the pan, the orange Brussels sprouts bring freshness, and one serving provides around 42 g protein.

Swaps

Goose breast → duck breast (shorter cooking time). Brussels sprouts → red cabbage or savoy cabbage. Oranges → mandarins. Marjoram → mugwort (a classic with goose).

Cooking tips

Start the breast in a cold pan so the fat renders slowly and the skin turns crisp. With a meat thermometer, you'll know it's pink at a core temperature of about 60 °C.

Storage

Keeps for 2 days in the fridge; the leftover goose fat keeps for several weeks chilled.

Allergens

None of the 14 major allergens; fine for kids. In pregnancy, cook the goose (or duck) right through.

Frequently asked questions

How long does goose breast keep in the fridge?

Keeps for 2 days in the fridge; the leftover goose fat keeps for several weeks chilled.

Dairy-free recipes