Roasted Cornish Hen

Roasted Cornish Hen

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.

2 servings
Preparation 10 min
Cooking 35 min

Standing 5 min

210 calories per serving 


Ingredients

1 Cornish hens, halved lengthwise through breast   700 g
2 tsp olive oil   10 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
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    

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

Nutrition Facts

per 1 serving (140g)

Amount

% DV*

* DV = Daily Value

Calories

210

Fat

8 g

13 %

Saturated 2 g
+ Trans 0 g

9 %

Cholesterol

140 mg

Sodium

85 mg

3 %

Carbohydrate

3 g

1 %

Fibre

1 g

3 %

Sugars

0 g

Protein

31 g

Vitamin A

4 %

Vitamin C

4 %

Calcium

4 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¼ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Poultry | Main courses/Entrées | Artery-healthy | Diabetes-friendly | Heart-healthy | Kosher | Low Saturated Fat | Low Sodium | Roast | Christmas | Valentine's Day | Italian

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