Martinigans is a traditional Austrian dish typically enjoyed during colder months, especially around festive occasions like Christmas and New Year's Eve. This hearty meal features roasted goose, seasoned with herbs and spices, paired with red cabbage and potato dumplings. The goose is rich in protein, iron, and B vitamins, which are essential for overall health, while the cabbage provides fiber, vitamin C, and antioxidants that promote digestion and immunity. Potatoes offer carbohydrates, potassium, and vitamin B6, which support energy levels.
However, it's important to note that goose meat is high in fat and cholesterol, so moderation is crucial. For those monitoring their sodium intake, reducing the salt content in the dish is advisable. To make the meal healthier, alternatives like duck or chicken can be used, and lowering butter in the cabbage and dumplings, or opting for whole wheat flour, can boost fiber content.
Ingredients
For the goose:
1. 1 whole goose (4-5 kg)
2. 1 tablespoon salt
3. 1 tablespoon paprika
4. 1 tablespoon marjoram
5. 1 tablespoon thyme
6. 1 tablespoon rosemary
7. 2 onions, quartered
8. 4 garlic cloves, crushed
9. 1 lemon, halved
10. 1 cup water
11. 1 cup red wine
12. 2 tablespoons flour
13. 2 tablespoons butter
For the red cabbage:
1. 1 small red cabbage, thinly sliced
2. 1 onion, sliced
3. 2 apples, peeled and diced
4. 1/4 cup red wine vinegar
5. 1/4 cup apple cider vinegar
6. 1/4 cup brown sugar
7. 1/2 cup water
8. 2 tablespoons butter
9. Salt and pepper to taste
For the potato dumplings:
1. 1 kg potatoes
2. 1 egg
3. 1/2 cup flour
4. 1 teaspoon salt
5. 1/4 teaspoon nutmeg
Ingredient Substitutions:
- Replace heavy cream or butter with olive oil or avocado.
- Choose lean cuts of poultry, such as skinless chicken breast or turkey, instead of fattier cuts like thighs or goose.
- Consider using natural herbs and spices instead of salt for seasoning.
Instructions
1. Prepare the goose:
- Preheat the oven to 180°C (356°F). Rinse the goose and pat it dry.
- Mix salt, paprika, marjoram, thyme, and rosemary, and rub the mixture over the goose, including inside the cavity.
- Stuff the cavity with onions, garlic, and lemon.
2. Roast the goose:
- Place the goose on a roasting rack in a pan. Pour water and red wine into the pan.
- Roast for 3-4 hours, basting every 30 minutes with the pan juices.
3. Prepare the red cabbage:
- Melt butter in a large pot over medium heat. Add cabbage, onion, and apples, sautéing for 5-7 minutes.
- Add red wine vinegar, apple cider vinegar, brown sugar, and water. Bring to a boil, then reduce heat to low and simmer for 45-60 minutes, stirring occasionally.
4. Make the potato dumplings:
- Boil potatoes until soft, then mash. Mix in the egg, flour, salt, and nutmeg to form a dough.
- Divide the dough into 12-16 portions and shape into balls.
- Boil the dumplings in salted water for 15-20 minutes until cooked.
5. Make the gravy:
- Transfer the goose to a platter and cover with foil. Pour pan juices into a saucepan.
- Make a paste by combining flour and butter, then whisk it into the pan juices. Simmer for 5 minutes until thickened.
6. Serve:
- Slice the goose and serve with red cabbage, potato dumplings, and gravy.
Serving suggestions:
- Pair with:
- Seasonal vegetables that complement the flavors, such as roasted root vegetables or sautéed greens. Enhance the taste by garnishing with fresh herbs such as rosemary, thyme, or basil.
- Serving the dish on a rustic platter or wooden board will not only make it more visually appealing, but it will also add a homey touch. For a pop of color and flavor, garnish with pomegranate seeds or chopped fresh parsley.
- Serve with crusty bread or grains such as couscous or quinoa.
- Adding a drizzle of olive oil or a light yogurt sauce can enhance the flavor while keeping the dish fresh and vibrant.
Notes
1. Plan ahead, as this dish takes several hours to prepare.
2. Alternative stuffing options include apples, prunes, or chestnuts.
3. Use onions or carrots as a base if you don’t have a roasting rack.
Frequently Asked Questions
1.Can the goose be replaced with other types of meat?
- Yes, goose can be replaced with chicken or duck, depending on your preference.
2.Can this dish be made healthier?
- Yes, you can reduce fat content by using healthier alternatives such as light butter or vegetable oil instead of regular butter, and by trimming the visible fat from the meat.
3.What are the main health benefits of this dish?
- Goose is rich in protein, iron, and B vitamins, which support overall health, while the vegetables and fruits in the dish offer digestive and immune benefits.
4.Is this dish suitable for people on a low-sodium diet?
- Yes, you can reduce the sodium content by cutting down on salt and using natural alternatives like herbs or spices to enhance flavor.
5.How can this dish be prepared in less time?
- You can reduce preparation time by using quicker cooking methods or opting for smaller cuts of goose, which will reduce cooking time.
6.Can this dish be made in advance?
- Yes, the dish can be prepared ahead of time and stored in the refrigerator. It can be reheated before serving for a quick and convenient meal.
7.What are some vegetarian alternatives for this dish?
- For a plant-based version, you can use tofu, tempeh, or seitan to mimic the texture and protein content of the meat. These ingredients provide a similar texture while being suitable for vegetarians or plant-based diets.
8.How can this dish be adapted for specific dietary needs?
- For a gluten-free diet, substitute wheat-based products with gluten-free grains like quinoa or rice. To reduce fat and sodium, use vegetable broth instead of meat stock, which provides flavor while meeting dietary restrictions.
9.How should leftovers be stored?
- Leftovers can be stored in an airtight container in the fridge for up to 3 days. For longer storage, freezing portions of the dish is also an option.
10.What is the best way to reheat the dish?
- To reheat, gently warm the dish in a saucepan or oven. Adding a bit of broth or water will help prevent it from drying out.
Health Benefits
- This dish is rich in many beneficial ingredients, especially concerning heart health and weight management. For instance, goose meat is a good source of protein, iron, and B vitamins, which are essential for supporting overall health. Protein helps in building and repairing body tissues, while iron enhances the production of red blood cells and facilitates oxygen transport throughout the body.
- Goose meat also contains healthy fats that can be beneficial for heart health when consumed in moderation. These fats contribute to improved blood circulation and boost metabolism, which may help maintain a healthy weight and increase energy levels.
- It’s also important to note that goose meat contains saturated fats, but the amount of fats consumed can be controlled by trimming fatty portions of the meat or opting for healthier cooking methods such as grilling or steaming. Such modifications can contribute to maintaining a proper balanced diet that supports heart health and reduces the health risks associated with obesity or high cholesterol.
- Regarding weight, the protein in goose meat helps you feel full for longer periods, which may reduce overeating and, therefore, contribute to effective weight management.
Nutrition Value:
1. 1 whole goose (4-5 kg)
- Calories: Approximately 4,000-5,000
- Carbohydrates: 0 g
- Protein: About 800 g
- Fat: Approximately 300-400 g
- Sodium: Varies by preparation, around 300 mg
- Cholesterol: About 1,300 mg
- Vitamins: B vitamins (B6, B12), vitamin A, vitamin D
- Minerals: Iron, zinc, phosphorus, selenium
- Nutritional benefit: Excellent source of high-quality protein; provides B vitamins for energy metabolism.
2. 1 tablespoon salt
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: Approximately 2,300 mg
- Cholesterol: 0 mg
- Vitamins: 0
- Minerals: 0
- Nutritional benefit: Enhances flavor and preserves food; essential for maintaining fluid balance.
3. 1 tablespoon paprika
- Calories: Approximately 19
- Carbohydrates: 4 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A, vitamin E, vitamin C
- Minerals: Iron, magnesium, potassium
- Nutritional benefit: Adds flavor and color; provides antioxidants and vitamins supporting immune function.
4. 1 tablespoon marjoram
- Calories: Approximately 3
- Carbohydrates: 0.7 g
- Protein: 0.2 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K, vitamin C
- Minerals: Calcium, iron, magnesium
- Nutritional benefit: Contains antioxidants; may aid digestion and support immune health.
5. 1 tablespoon thyme
- Calories: Approximately 3
- Carbohydrates: 0.6 g
- Protein: 0.2 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K, vitamin C
- Minerals: Calcium, iron, manganese
- Nutritional benefit: Rich in antioxidants; has antibacterial properties and supports respiratory health.
6. 1 tablespoon rosemary
- Calories: Approximately 5
- Carbohydrates: 1 g
- Protein: 0.2 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A, vitamin C
- Minerals: Calcium, iron, manganese
- Nutritional benefit: Enhances flavor and provides antioxidants; may help with digestion.
7. 2 onions, quartered
- Calories: Approximately 92
- Carbohydrates: 22 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, vitamin B6
- Minerals: Potassium, manganese
- Nutritional benefit: Low in calories and rich in vitamins and minerals; provides antioxidants supporting heart health.
8. 4 garlic cloves, crushed
- Calories: Approximately 18
- Carbohydrates: 4 g
- Protein: 0.8 g
- Fat: 0 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, vitamin B6
- Minerals: Manganese, calcium, potassium
- Nutritional benefit: Anti-inflammatory and antimicrobial properties; supports heart health.
9. 1 lemon, halved
- Calories: Approximately 11
- Carbohydrates: 3.5 g
- Protein: 0.4 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, vitamin B6
- Minerals: Potassium, calcium
- Nutritional benefit: High in vitamin C; boosts the immune system and aids digestion.
10. 1 cup water
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: 0
- Minerals: 0
- Nutritional benefit: Essential for hydration; crucial for digestion and nutrient absorption.
11. 1 cup red wine
- Calories: Approximately 125
- Carbohydrates: 4 g
- Protein: 0.1 g
- Fat: 0 g
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: Antioxidants (resveratrol)
- Minerals: Potassium, iron
- Nutritional benefit: Moderate consumption may support heart health due to antioxidants reducing inflammation.
12. 2 tablespoons flour
- Calories: Approximately 28
- Carbohydrates: 6 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: 0
- Minerals: Iron, calcium
- Nutritional benefit: Source of carbohydrates for energy; whole grain flour offers more nutrients.
13. 2 tablespoons butter
- Calories: Approximately 204
- Carbohydrates: 0 g
- Protein: 0.2 g
- Fat: 23 g
- Sodium: 180 mg
- Cholesterol: 61 mg
- Vitamins: Vitamin A, vitamin E
- Minerals: Calcium, potassium
- Nutritional benefit: Adds richness and provides fat-soluble vitamins; moderation is key due to saturated fat content.
For the red cabbage:
1. 1 small red cabbage, thinly sliced
- Calories: Approximately 50
- Carbohydrates: 12 g
- Protein: 3 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, vitamin K
- Minerals: Calcium, potassium
- Nutritional benefit: High in antioxidants and vitamins; supports immune function and heart health.
2. 1 onion, sliced
- Calories: Approximately 46
- Carbohydrates: 11 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, vitamin B6
- Minerals: Potassium, manganese
- Nutritional benefit: Low in calories; provides antioxidants and may support heart health.
3. 2 apples, peeled and diced
- Calories: Approximately 104
- Carbohydrates: 28 g
- Protein: 0.5 g
- Fat: 0 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Potassium, vitamin A
- Nutritional benefit: Good source of fiber and vitamins; promotes digestive health and provides antioxidants.
4. 1/4 cup red wine vinegar
- Calories: Approximately 12
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: 0
- Minerals: 0
- Nutritional benefit: Adds flavor with minimal calories; may aid digestion.
5. 1/4 cup apple cider vinegar
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: 0
- Minerals: 0
- Nutritional benefit: May help regulate blood sugar levels; supports digestion.
6. 1/4 cup brown sugar
- Calories: Approximately 180
- Carbohydrates: 48 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: 0
- Minerals: 0
- Nutritional benefit: Adds sweetness and flavor; should be consumed in moderation due to high carbohydrate content.
7. 1/2 cup water
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: 0
- Minerals: 0
- Nutritional benefit: Essential for hydration; crucial for digestion and nutrient absorption.
8. 2 tablespoons butter
- Calories: Approximately 204
- Carbohydrates: 0 g
- Protein: 0.2 g
- Fat: 23 g
- Sodium: 180 mg
- Cholesterol: 61 mg
- Vitamins: Vitamin A, vitamin E
- Minerals: Calcium, potassium
- Nutritional benefit: Adds richness and provides fat-soluble vitamins; moderation is key due to saturated fat content.
9. Salt and pepper to taste
- Calories: Varies by amount
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: Varies by amount
- Cholesterol: 0 mg
- Vitamins: 0
- Minerals: 0
- Nutritional benefit: Salt enhances flavor and preserves food; pepper may have antioxidant properties.
For the potato dumplings:
1. 1 kg potatoes
- Calories: Approximately 770
- Carbohydrates: 176 g
- Protein: 20 g
- Fat: 0 g
- Sodium: 20 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, vitamin B6
- Minerals: Potassium, manganese
- Nutritional benefit: Rich in carbohydrates for energy; offers vitamins and minerals beneficial for heart health.
2. 1 egg
- Calories: Approximately 68
- Carbohydrates: 1 g
- Protein: 6 g
- Fat: 5 g
- Sodium: 62 mg
- Cholesterol: 186 mg
- Vitamins: Vitamin B12, vitamin D
- Minerals: Selenium, phosphorus
- Nutritional benefit: Good source of protein and essential fatty acids; supports muscle health and provides important vitamins.
3. 1/2 cup flour
- Calories: Approximately 228
- Carbohydrates: 48 g
- Protein: 6 g
- Fat: 1 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: 0
- Minerals: Iron, calcium
- Nutritional benefit: Source of carbohydrates for energy; whole grain flour offers more nutrients and fiber compared to white flour.
4. 1 teaspoon salt
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: Approximately 2,300 mg
- Cholesterol: 0 mg
- Vitamins: 0
- Minerals: 0
- Nutritional benefit: Enhances flavor and preserves food but should be consumed in moderation.
5. 1/4 teaspoon nutmeg
- Calories: Approximately 4
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: 0
- Minerals: 0
- Nutritional benefit: Adds flavor and may aid digestion; contains antioxidants promoting overall health.
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