Cornish Game Hens with Quick Rice Pilaf

  • 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
1 1/4 pound Cornish game hen
teaspoon vegetable oil
teaspoon salt
teaspoon paprika
teaspoon ground cumin
Nonstick cooking spray
cup sliced fresh mushrooms
cup sliced celery
tablespoons thinly sliced green onion
teaspoon dried sage, crushed
8 3/4 ounce package cooked whole grain brown rice
Fresh thyme sprigs (optional)
  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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