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Roasted Cornish Hen

4 Reviews
100% would make this recipe again

The Cornish hen is a small hybrid chicken weighing about 700 g (1 1/2 lbs) after cleaning. Because of its delicate flavour and its size (one hen is just the right amount for 2 servings), it is a perfect choice for a romantic dinner.

Preparation : 10 min Cooking : 35 min Standing : 5 min
210 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1 Cornish hens, halved lengthwise through breast 700 g
2 tsp olive oil 10 mL
1/2 cup red vermouth 125 mL
3 cloves garlic, quartered lengthwise
4 tsp herbes de Provence 3 g
2 tbsp water 30 mL
aluminum foil
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 230ºC/450ºF.
  2. Brush a small amount of oil on the hens, then season them with salt and pepper. Put the hens in a baking dish, cut sides down. Cook in the middle of the oven until they are just cooked through and a little golden-coloured, about 30 min.
  3. Meanwhile, in a small saucepan, simmer the vermouth, garlic, and herbs until the garlic is softened, about 15 min. Strain the liquid through a sieve to remove the herbs. Put the liquid back into the saucepan and mash the garlic into the liquid. Simmer until the liquid has reached a syrupy consistency and is reduced to a few tablespoons.
  4. Brush this sauce onto the hens, then roast an additional 5 min. Transfer the hens to a dish, cover loosely with aluminum foil, then let stand 5 min.
  5. Deglaze the baking pan with a few tablespoons of water, scraping up any brown bits.
  6. Transfer the hens to the warmed plates, sprinkle with the cooking juices then serve.

Nutrition Facts Table

per 1 serving (140g)

Amount

% Daily Value

Calories

210

Fat

8 g

13 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

140 mg

Sodium

80 mg

4 %

Carbohydrate

3 g

1 %

Fibre

1 g

3 %

Sugars

0 g

Protein

31 g

Vitamin A

4 %

Vitamin C

5 %

Calcium

4 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¼ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

This recipe is :
Free  :
Sugar, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Copper, Iron, Magnesium, Manganese, Pantothenic Acid, Vitamin B1, Vitamin E
Good source of  :
Phosphorus, Potassium, Vitamin B12, Vitamin B2, Vitamin K, Zinc
Excellent source of  :
Niacin, Selenium, Vitamin B6
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 4
Fats ½

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Members' Reviews

4 Reviews (4 with rating only ) 100% would make this recipe again
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