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Elegant Cornish Hens




Source of Recipe


Tasty & Light


Recipe Introduction


servings 4
points 7


List of Ingredients




1 teaspoon olive or canola oil
2 Cornish game hens (20 ounces each), split lengthwise
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon pepper

MUSHROOM SAUCE:
1/2 pound fresh mushrooms, quartered
4 teaspoons olive or canola oil, divided
1/4 teaspoon salt
1/4 teaspoon pepper, divided
1/3 cup finely chopped onion
1 garlic clove, minced
1 can (14-1/2 ounces) reduced-sodium chicken broth
1-1/2 teaspoons Dijon mustard
1-1/2 teaspoons balsamic vinegar
1 teaspoon brown sugar
1 teaspoon tomato paste
1 bay leaf
1 teaspoon each cornstarch and water
1/4 teaspoon minced fresh tarragon

Recipe



Rub oil over hens; sprinkle with salt, thyme and pepper. Place skin side up on rack in shallow roasting pan. Bake, uncovered, at 400° for 35-40 minutes or until thermometer reads 180°. Broil hens for 3-4 minutes or until golden brown.

Meanwhile, toss mushrooms with 2 teaspoons oil, salt and 1/8 teaspoon pepper. Spread in a single layer on a 15-in. x 10-in. x 1-in. baking pan coated with nonstick cooking spray. Bake at 400° for 25-30 minutes, turning once. Set aside.

For sauce, in a saucepan, saute onion and garlic in remaining oil. Add the broth, mustard, vinegar, brown sugar, tomato paste, bay leaf and remaining pepper; bring to a boil. Cook, uncovered, over medium heat until mixture is reduced to 1 cup. Combine cornstarch and water until smooth; stir into sauce. Bring to a boil; cook and stir 1-2 minutes or until thickened. Stir in tarragon and mushrooms; heat through. Discard bay leaf. Serve sauce over hens. Yield: 4 servings.

Nutritional Analysis: One serving (1 hen half without skin and 1/4 cup sauce) equals 328 calories, 13 g fat (3 g saturated fat), 189 mg cholesterol, 873 mg sodium, 7 g carbohydrate, 1 g fiber, 45 g protein. Diabetic Exchanges: 6 lean meat, 1 vegetable.