Roasted Cornish Hen

1 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.

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Preparation : 10 min Cooking : 35 min Standing : 5 min
210 calories/serving
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Ingredients

1 Cornish hens, halved lengthwise through breast 700 g
2 tsp olive oil 10 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 cup red wine 125 mL
4 tsp herbes de Provence 3 g
1 tsp sugar 4 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 wine and herbs about 15 min. Strain the liquid through a sieve to remove the herbs. Put the liquid back into the saucepan with the sugar. 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.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (140 g)

Amount

% Daily Value

Calories

210

Fat

8 g

13 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

140 mg

Sodium

80 mg

3 %

Carbohydrate

3 g

1 %

Fibre

1 g

3 %

Sugars

2 g

Net Carbs

2 g

Protein

30 g

Vitamin A

4 %

Vitamin C

3 %

Calcium

4 %

Iron

12 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Meat and Alternatives 4
Fats ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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