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Roasted Cornish hen

May 24, 2016

Recipe

Follow this fool-proof recipe for a juicy, tender, flavorful roasted Cornish hen.

Serves 4

The hen will continue to cook while it's resting, so pull it out of the oven before it reaches your desired doneness. This is called carry-over cooking. If you don't plan for carry-over cooking, your hen may be perfectly cooked when you remove it from the oven, but then overcook and dry out while it's resting.

Heat oven to 375 F. Place the hen in a baking dish that is 2 inches deep. Stuff hen with orange slices, half the garlic and half the herbs. Gently slide the remaining garlic, herbs, salt and pepper underneath the skin around both sides of the hen.

Bake for 30 to 45 minutes, until the internal temperature reaches 160 F. Cover the pan with aluminum foil and allow the hen to rest for 10 to 15 minutes. It will continue to cook as it rests so the internal temperature reaches 165 F. To serve, cut the hen in half, remove the skin, and then cut into quarters.

2 pounds Cornish hen
1 orange, thinly sliced
2 garlic cloves, finely chopped
1 teaspoon finely chopped fresh thyme
1 teaspoon finely chopped fresh rosemary
3/4 teaspoon kosher salt
1/4 teaspoon ground black pepper

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products 4 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 4 Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 2 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 150 Calories 5 g Total carbohydrate 103 mg Cholesterol 1 g Dietary fiber 1 g Monounsaturated fat Potassium 23 g Protein 1 g Saturated fat 4 ounces Serving size 446 mg Sodium 4 g Total fat