July 11 - Grilled Cornish Hens
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 0 |
| Glycemic Load | 0 |
| Calories | 150 no skin |
| Protein | 26 grams no skin |
| Animal Protein | 26 no skin |
| Vegetable Protein | 0 |
| Carbohydrates | 0 |
| Dietary Fiber | 0 |
| Net Carbohydrate | 0 |
| Fat | 5 grams |
| Saturated Fat | 1 gram (no skin) |
| Cholesterol | 69 mg (no skin) |
| Sodium | 82 mg |
| Exchanges | 4 lean meat |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Grilled Cornish Hens
Prep Time: 30 minutes
Cook Time: 45 to 60 minutes
Serves: 8
Serving Size: 1/2 Cornish hen (4 1/2 ounces)
Ingredients
- Vegetable oil cooking spray
- 4 (4 1/2-oz.) Cornish game hens
- 2 TB. chopped fresh thyme
- 2 TB. chopped fresh rosemary
- 1 TB. olive oil
- 1/2 tsp. salt
- 1/2 tsp. pepper
Spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat. Remove and discard neck and giblets from game hens. With kitchen scissors, cut each game hen along both sides of backbone. Remove backbone and discard. Rinse game hens with cold water and pat dry. Open game hens and flatten. In a small bowl, combine thyme, rosemary, olive oil, salt, and pepper. Mix well. Rub over outer surface of game hens. When ready to grill, place game hens on grill rack and grill for 10 minutes, turning once. Stand game hens up on the grill and lean them against each other for support, cooking an additional 35 to 50 minutes or until fork-tender, cooked through and no longer pink, and juices run clear. To serve, cut game hens in half. Remove and discard skin before eating. Note: To bake game hens in the oven, arrange in ungreased 15x10x1-inch baking pan. Bake at 350°F for 45 to 60 minutes.
Palate Preview
Whether you choose to grill or bake these hens, you'll love their basic taste. They go well with simple or fancy vegetables and salads. Be sure to remove and discard the skin before eating.
