Stuffed Cornish Hens

(Entrée)

Number of Servings
6
Ingredients

    Give Mom a break and impress the whole family.

    • 3 cups fat-free, reduced-sodium chicken broth, divided
    • 1 cup water
    • 1/2 cup wild rice, rinsed well
    • 1/2 cup brown rice
    • 2 teaspoon fresh or 1/2 teaspoon dried tarragon
    • 1/2 teaspoon fines herbes*
    • Salt and freshly ground pepper
    • 2 teaspoon canola oil
    • 1/2 medium onion, finely chopped
    • 4 oz. mushrooms, sliced thin
    • 1/4 cup slivered, blanched almonds
    • 3 Cornish hens, rinsed and trimmed of excess fat
    • 4 tablespoon Seville orange or regular orange marmalade
    • 1/2 tablespoon fresh lime juice
Instructions

 

  1. In a large pot, bring 2 cups of broth and 1 cup of water to a boil. Add rice, tarragon, and fines herbes. Bring to a boil, reduce heat, cover, and simmer about 45 minutes or until rice is almost tender. Transfer to a bowl, draining excess liquid.
  2. While the rice cooks, heat the oil in a non-stick pan over medium heat. Add onion and sauté until soft and translucent. Raise heat to high. Add mushrooms and almonds. Sauté about 3 minutes or until nuts are golden. Combine mixture with the cooled rice. Season to taste with salt and pepper.
  3. Preheat oven to 375°. Season the cavities of the hens with salt and pepper. Stuff with rice mixture and season skin with salt and pepper. Place on a rack in a shallow roasting pan, breast side up. Pour 1 cup chicken broth in bottom of pan. Roast about 75 minutes, basting with the broth every 15.
  4. Meanwhile, gently heat marmalade on stovetop or in microwave at low power until melted. Stir in lime juice. During the last 30 minutes of roasting, baste the hens with the mixture to glaze. If the top of the hen becomes brown before cooking is completed, cover lightly with foil. Hens are done when the juices run clear after pricking a thigh with a fork. Remove from oven and let rest for 15 minutes.
  5. Cut hens in half, lengthwise. Transfer any pan juices to a small cup and skim off the fat. Divide the rest of the stuffing among plates and place 1/2 a hen on top of it. Gently heat the pan juices in a microwave and pour over hens. Serve with cooked vegetables.

Nutrition Information

PER SERVING
347 calories
9 g. total fat
2 g. saturated fat
35 g. carbohydrates
32 g. protein
3 g. dietary fiber
344 mg. sodium
*A commercially prepared mixture of dried herbs that typically includes parsley, chervil, tarragon, and chives

Courtesy of The American Institute for Cancer Research (www.aicr.org). To receive recipes by e-mail, write to recipes@aicr.org.