1 (7-8 lb) whole dressed Canada goose, skin on
3/4 t. salt, divided
1/2 t. freshly ground black pepper, divided
1 med yellow onion, quartered
1 small red bell pepper, seeded and quartered
2 (3-in) fresh parsley sprigs
1/4 C. finely chopped shallots
1 (8-oz) package sliced mixed wild mushrooms
1/2 C. fat-free, less-sodium chicken broth
1/2 C. port
1 T. all-purpose flour
1 (12 oz) can fat-free evaporated milk
Preheat oven to 325 F.
Sprinkle cavity of goose with 1/2 t. salt and 1/4 t. pepper. Stuff cavity loosely with onion, bell pepper, and parsley sprigs. Tied the legs together with string. Place the goose, breast-side up, on a rack of a roasting pan. Bake at 325 F for 1 hour and 15 minutes or until thermometer registers 165 F. Let stand for 10 minutes. Discard skin, onion, bell pepper, and parsley sprig. Reserve 1 T. goose fat from roasting pan.
Heat reserved goose fat in a large skillet over medium-high heat. Add shallots and mushrooms; saute 5 minutes. Add chicken broth and port; cook for 6 minutes or until liquid almost evaporates.
Combine the flour, milk, remaining 1/4 t. salt, and remaining 1/4 t. black pepper in a small bowl, stirring well with a whisk. Reduce heat to medium-low. Add milk mixture to pan; cook 2 minutes or until thick,
Serving size: 3 oz goose + 1/3 C. gravy
175 calories, 4.1g fat, 15.2g protein, 13.9g carbs, 424mg sodium