Cornish Game Hens with Quick Rice Pilaf

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  • Makes: 2 servings
  • Serving Size: 1 hen half and 2/3 cup rice mixture
  • Prep: 20 mins
  • Bake: 40 mins 375°F
  • Cook: 7 mins
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Cornish Game Hens with Quick Rice Pilaf
Ingredients
1
1 1/4 pound Cornish game hen
1
teaspoon vegetable oil
1/8
teaspoon salt
1/8
teaspoon paprika
1/8
teaspoon ground cumin
 
Nonstick cooking spray
1
cup sliced fresh mushrooms
1/4
cup sliced celery
2
tablespoons thinly sliced green onion
1/4
teaspoon dried sage, crushed
1
8 3/4 ounce package cooked whole grain brown rice
 
Fresh thyme sprigs (optional)
Directions
  1. Preheat oven to 375 degrees F. Use kitchen shears or a long, heavy knife to cut hen in half lengthwise. Cut through the breast bone, just off center. Cut on each side of the backbone to completely remove the backbone; discard backbone. Remove and discard as much skin as you can from the hen halves.
  2. Place hen halves, cut sides down, in a 2-quart rectangular baking dish. Brush tops with oil. In a small bowl combine salt, paprika, and cumin; sprinkle evenly over hen halves. Bake, uncovered, for 40 to 50 minutes or until hens are tender and no longer pink (170 degrees F in breast, 180 degrees F in thigh).
  3. Meanwhile, coat a small saucepan with nonstick spray. Heat over medium-high heat. Add mushrooms, celery, green onion, and sage. Cook for 5 to 8 minutes or until mushrooms and celery are tender, stirring frequently.
  4. Squeeze pouch of rice to break up rice; open pouch. Measure 1 cup of rice and add to mushroom mixture (reserve remaining rice for another use). Cook and stir rice mixture about 2 minutes or until heated through. Serve with hen halves. If desired, garnish with fresh thyme sprigs.
Nutrition Facts (Cornish Game Hens with Quick Rice Pilaf)
    Per serving:
  • 287 kcal cal.,
  • 9 g fat
  • (1 g sat. fat,
  • 2 g polyunsaturated fat,
  • 3 g monounsatured fat),
  • 111 mg chol.,
  • 245 mg sodium,
  • 23 g carb.,
  • 1 g fiber,
  • 1 g sugar,
  • 29 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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