Cornish Game Hen with Roasted Root Vegetables Recipe
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Leave the peel on the potatoes and carrots for a little extra fiber and a little less work in this poultry and roasted vegetable main dish. Try it if you are on a diabetic diet.
Ingredients
- 1 medium carrot, cut into large chunks
- 1 medium russet potato, cut into large chunks
- 1 medium parsnip or turnip, peeled and cut into large chunks
- 1 small onion, quartered
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- 1 Cornish game hen or poussin (about 1-1/2 pounds)
- 2 cloves garlic, minced
- 2 teaspoons snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
- 1/4 teaspoon salt
- 1/8 teaspoon coarsely ground black pepper
- Fresh rosemary or sage leaves (optional)
- Pear-shaped cherry tomatoes (optional)
- Preheat oven to 400 degree F. In a large bowl, combine carrot, potato, parsnip or turnip, and onion. Add oil and balsamic vinegar; toss to lightly coat. Spread in a 9x9x2-inch baking pan; cover with foil. Roast for 30 minutes. Reduce oven temperature to 375 degree F.
- Meanwhile, gently separate the skin from the hen breast and tops of drumsticks by easing a paring knife or your fingers between the skin and the meat to make 2 pockets that extend all the way down to the neck cavity and over the drumsticks. In a small bowl, combine garlic, rosemary, salt, and pepper. Set aside 1 teaspoon of the fresh rosemary mixture (1/2 teaspoon if using dried rosemary). Rub remaining rosemary mixture under the skin onto the breast and drumsticks. Using 100 percent-cotton string, tie drumsticks to tail; tie wing tips to body. Sprinkle the reserved rosemary mixture on the skin. Uncover vegetables. Add hen to baking pan.
- Roast hen and vegetables, uncovered, for 1 to 1-1/4 hours or until vegetables are tender and an instant-read thermometer inserted into the thigh of the hen registers 180 degree F (the thermometer should not touch the bone), stirring vegetables once or twice. Remove string. Cover with foil; let stand for 10 minutes before serving.
- If desired, garnish with fresh rosemary or sage leaves and tomatoes. To serve hen, use kitchen shears or a long heavy knife to carefully cut hen in half lengthwise. Remove skin and discard. Serve with vegetables. Makes 2 servings.
- Calories 345, Total Fat 12 g, Saturated Fat 2 g, Cholesterol 133 mg, Sodium 399 mg, Carbohydrate 27 g, Fiber 5 g, Protein 32 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1, Starch 1.5, Lean Meat 3.5.
- Percent Daily Values are based on a 2,000 calorie diet
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