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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 375°F 40 mins Cook 7 mins
Cornish Game Hens with Quick Rice Pilaf
Ingredients
  • 1 1 1/4 - 1 1/2 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 - 9  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)
  • Servings Per Recipe 2,
  • cal. (kcal) 287,
  • Fat, total (g) 9,
  • chol. (mg) 111,
  • sat. fat (g) 1,
  • carb. (g) 23,
  • Monosaturated fat (g) 3,
  • Polyunsaturated fat (g) 2,
  • fiber (g) 1,
  • sugar (g) 1,
  • pro. (g) 29,
  • vit. A (IU) 292,
  • vit. C (mg) 4,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 10,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (g) 20,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 245,
  • Potassium (mg) 595,
  • calcium (mg) 30,
  • iron (mg) 2,
  • Percent Daily Values are based on a 2,000 calorie diet

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