Half-a-Hen Dinner

Half a hen dinner 150px Author: Canadian Living Credits: Half a hen dinner 150px

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2007

Ingredients

  • 2 Cornish hens thawed
  • 1 tablespoon vegetable oil
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • 1/2 teaspoon granulated sugar
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 3/4 cup sodium-reduced chicken stock
  • 1/4 cup sodium-reduced vegetable cocktail
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon sodium-reduced soy sauce
  • 1/2 teaspoon hot pepper sauce
  • 1 tablespoon cornstarch
  • 4 baking potatoes (about 2 lb/1 kg)

Method

Using sharp knife or scissors, cut along each side of backbones of hens; discard backbones. Arrange hens, skin side up, in small roasting pan. Combine oil, thyme, paprika, sugar, ginger, mustard, salt and pepper; brush over hens.

In large measuring cup, whisk together stock, vegetable cocktail, Worcestershire sauce, soy sauce and hot pepper sauce; pour over hens. Roast in 400°F (200°C) oven, basting occasionally, until juices run clear when hen is pierced, about 40 minutes. Transfer hens to baking sheet; return to oven until skins are dry and slightly crispy, about 7 minutes.

Place roasting pan over medium heat and bring to boil. Whisk cornstarch with 1 tbsp (15 mL) water; whisk into pan and cook, stirring, until glossy and thickened, about 1 minute; strain and serve with hens.

Meanwhile, scrub potatoes; prick all over with fork. Microwave on high for 12 minutes or until tender, turning once.

Nutritional facts Per serving: about

  • Sodium 608 mg
  • Protein 35 g
  • Calories 549.0
  • Total fat 27 g
  • Cholesterol 169 mg
  • Saturated fat 7 g
  • Total carbohydrate 41 g

%RDI

  • Iron 28.0
  • Fibre 0.0
  • Folate 25.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 10.0
  • Vitamin C 37.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Half-a-Hen Dinner

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