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.

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

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 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

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

0 g

Net Carbs

2 g

Protein

31 g

Vitamin A

4 %

Vitamin C

5 %

Calcium

4 %

Iron

13 %
More info

Claims

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

DIABETES Exchange

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

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4 Reviews (4 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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