Tuesday, December 29, 2009

Roast Curried Cornish Hens

  • 2 - 1 1/2 pounds Cornish hens
  • 1/3 cup orange juice
  • 1/4 cup curry powder
  • 2 tablespoons mango chutney
  • 2 teaspoons vegetable oil
  • 2 teaspoons grated peeled fresh ginger
  • 1/4 teaspoon salt
  • nonstick cooking spray
  • 2 cups water
1. Remove and discard giblets and necks from hens. Rinse hens under cold water; pat dry. Split hens in half lengthwise; set aside. Combine juice and next 5 ingredients in a large zip-top plastic bag. Add hens; seal bag, and marinate in refrigerator 8 hours or overnight.
2. Preheat oven to 500 F.
3. Coat a shallow roasting pan with cooking spray; add water to pan. Remove hens from plastic bag. Remove hens from plastic bag, reserving marinade. Place hen halves, skin sides up, in pan with water. Bake at 500 F for 30 minutes or until hens are done, basting occasionally with reserved marinade. Remove and discard skin before serving.

Yield: 4 servings (serving size: 1 hen half).
Selections: 4 P/M. Per serving: Calories 225 (30 % from fat); Protein 34.1 g; fat 7.5 g (sat 2 g); Carbohydrates 2.8 g; Fiber 0.5 g; Cholesterol 99 mg; Iron 1.8 mg; Sodium 132 mg; Calcium
26 mg.

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