Monday, January 28, 2013

Roasted Cornish Hen with Vegetables

Talking about a meal in one that just keeps on giving--well, I have one just for you. This makes a gorgeous meal perfect for Sunday dinner with just the family or anytime you are having guests. With only two in family that eat at the table, I double the amount of veggies that I roast to put with the other half of the hen in a risotto (Click for recipe ) later. By adding rice for the backdrop and a garden salad, you have a complete meal.

Now, let's talk about the nutritional analysis of this combination dish. Yes, the total calorie count and the fat contents are high. But, keep in mind that this is for basically a complete meal, or one-third of you total daily intake of nutrition. When you look at the complete picture for the entire--not so bad, huh!

Here is my recipe:
6 tablespoons butter (no substitutes), softened to room temperature
2 teaspoons fresh rosemary, finely chopped
2 teaspoons fresh thyme, finely chopped
1/2 teaspoon lemon juice
1/2 teaspoon salt  to taste
3 cloves garlic, chopped

Place butter, spices, lemon juice, salt and garlic in small bowl. Mix to thoroughly combine.

Cornish Hen:
1 1 1/2 pound Cornish game hen, rinsed and patted dry
1 pinch  salt  to taste
3 sprigs fresh rosemary
3 sprigs fresh thyme

1. Tie herbs together with kitchen twine; set aside.

2. Sprinkle hen with salt. Separate breast skin from breast meat without tearing whole in skin. Rub approximately 1/3 of spread between the breast skin and the breast meat. Place approximately 1/3 of spread along with tied herbs into cavity.

3. Tie legs together with kitchen twine and place hen in middle of roasting pan.

1/4 teaspoon chicken base
1/2 cup water
1 1/2 tablespoons extra-virgin olive oil
1/2 teaspoon rosemary (fresh) finely chopped
1/2 teaspoon fresh thyme, finely chopped
1/2 teaspoon salt
3 small Potatoes, cut into quarters
2 medium carrots peeled and diced
1/2 small onion, finely chopped

1. Dissolve chicken base in one cup of water; set aside.

2. Place vegetables in a medium-sized mixing bowl. Toss together with oil, spices & salt. Position vegetables around Cornish hen in a single layer.

3. Pour dissolved chicken base around the chicken.

Here is how I put this recipe together:

Cooking and Serving Process:
1. Place oven rack in middle position; preheat oven to 400 degrees Fahrenheit.

2. Place roasting pan on a baking tray and put into the center of a preheated oven. Roast according to directions on package of Cornish hen and vegetables are tender. If vegetables are not tender when chicken reaches appropriate temperature; remove chicken and tent until vegetables are tender. Otherwise, Remove from oven; tent with foil and allow to rest for 10 to 15 minutes.

3. Slice breast meat from breast and arrange two slices on two plates. Top with 1/4 of roasted vegetables each. Reserve remaining meat for another use.

Servings: 4

Oven Temperature: 400°F

Preparation Time: 45 minutes
Cooking Time: 1 hour
Inactive Time: 20 minutes
Total Time: 2 hours and 5 minutes

Dietary Analysis:

·                     Items highlighted in yellow should be taken into careful consideration when looking at total food intake for the day.
·                     Items highlighted in green are indicate a low value when considering total food intake for the day.

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutrition information calculated from recipe ingredients.

Calories Per Serving (less the rice)  416.34
Calories From Fat (61%) 253.85

% Daily Value
Total Fat 28.71 g 44%
Saturated Fat 13.43 g 67%
Cholesterol 88.22 mg 29%
Sodium 735.54 mg 31%
Potassium 860.94 mg 25%
Total Carbohydrates 30.52 g 10%
Fiber 5.83 g 23%
Sugar 2.88 g
Protein 11.4 g 23%
Copper 0.21 mg 11%
Energy 1742.01
Glucose 0.78 g
Iron 3.22 mg 18%
Lactose 0 g
Lysine 0.77 g
Magnesium 48.13 mg 12%
Manganese 0.4 mg 20%
Net Carbohydrates 24.69 g
Phosphorus 156.96 mg 16%
Riboflavin 0.17 mg 10%
Selenium 6.02 mcg 9%
Thiamin 0.18 mg 12%
Vitamin A 5830.92 IU 117%
Vitamin B12 0.17 mcg 3%
Vitamin B6 0.62 mg 31%
Vitamin C 32.87 mg 55%
Vitamin D 12.78 IU 3%
Vitamin E 1.62 mg 16%
Vitamin K 27.07 mcg 34%
Zinc 1.19 mg 8%

Author: Dr. Jacquelyn P. Horne
Copyright: 2013

1 comment:

  1. That is a beautiful presentation of the dish! Got it pinned to the Gluten Free Fridays board!


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