Roasted Cornish Game Hen

Posted in: Recipes  on Tuesday, August 19, 2008
Here is a delicious and healthy Holiday feast. First, we use Cornish Game Hens for our lean protein which have truly delicious flavor.

We season them with fresh thyme, which is a sensational aromatic herb. Second, we make a terrific stuffing using fresh Hawaiian sweetbread, ripe mangoes, pistachios, and we’ll use egg whites as our binding agent. Third, we make our cranberry dressing the natural way with fresh squeezed orange juice. And finally, we create a sumptuous gravy by pureeing sautéed apples, cinnamon, some chicken broth, and a dash of nonfat milk.

When January 1st arrives, you’ll be ahead of the fitness game, ready to explore new heights in your training goals.

Yield: 4 portions

Ingredients:
Hens:
(4) Cornish game hens, taken out of bag, rinsed under cold water, gizzards and neck removed and discarded, legs tucked
1 teaspoon thyme leaves, chopped fine
1 teaspoon cracked black pepper

Dressing:
1 Tablespoon pistachios, crushed into powder
1 medium size loaf Hawaiian sweet bread, cut into 1 inch cubes
1 ripe mango, diced small
2 egg whites

Cranberries:
1 cup cranberries, (fresh or frozen)
1 cup fresh squeezed orange juice

Natural Apple Gravy:
2 large Macintosh apples, peeled and sliced
Dash cinnamon powder
1 cup chicken broth, low sodium
1 ounce non-fat milk

Method:
Preheat: Oven to 425 degrees.
Dressing: Add all dressing ingredients to a mixing bowl and mix well with hens. Squish the ingredients together to form a well distributed dense mass. Evenly stuff this dressing into the cavities of the game hens.

Game Hens: Place game hens on a wire rack and season with thyme leaves. Roast for approximately 1 hour and 15 minutes or until excreted liquid is clear.

Cranberries: While hens are roasting, begin the cranberries. Add cranberries and orange juice to a saucepan and bring to a boil. Turn down to a simmer and reduce by ? of the volume or until a thick, chunky cranberry sauce has developed.

Apple Gravy: While cranberries are cooking, begin the apple gravy. Heat a large non-stick pan and add apple slices. Dust with cinnamon and sauté until caramelized (approximately 4-5 minutes). When apples are golden dark brown, deglaze with chicken broth and reduce liquid by half of the volume. Using a hand blender, puree apples and broth to a silky sauce consistency. Add milk; place back on stove and reheat.

To Serve: Scoop out dressing from cavity of hens and place in a corner of each plate. Place cranberries in another corner of each plate. Carefully bone out hens into four pieces each (2 legs and 2 breasts). Place hen pieces in front of cranberries and dressing. Serve with hot apple gravy. Accompany with roasted yams and steamed vegetables.

Nutritional Value Per Serving:
Calories: 565
Protein: 57.0 g.
Carbohydrates: 28.7 g.
Fat: 13.5 g.

Jim Shiebler can currently be seen daily hosting his own nationally televised healthy cooking show called "Fit Cuisine with Jim Shiebler" on The Health Network. He has also just launched The Body Gourmet™ Healthy Spice Blends which are truly revolutionary. He is available for cooking demonstrations, seminars and appearances. To contact or to order the spice blends: Write to: Jim Shiebler, The Body Gourmet™, Inc., P. O. Box 60, Venice, CA. 90294, call (310) 661-7761