Cornish Game Hen With Roasted Root Vegetables - 27g Carbs, 5g Fiber
From Better Homes and Gardens Diabetic Living
1 medium carrot, cut into large chunks
1 medium russet potato, cut into large chunks
1 medium parsnip or turnip, peeled and cut into chunks
1 small onion, cut into wedges
1 Tbsp olive oil
1 Tbsp balsamic vinegar
1 Cornish game hen or poussin (about 1 1/2 lb)
2 cloves garlic, minced
2 tsp snipped fresh rosemary or 1/2 tsp dried rosemary, crushed
1/4 tsp salt
1/8 tsp ground black pepper
Fresh cranberries (optional)
Fresh rosemary and/or sage leaves (optional)
1. Preheat oven to 400 degrees F. In a large bowl, combine carrot,
potato, parsnip, and onion. Add oil and balsamic vinegar; toss
gently to coat. Spread in a 9×9x2-inch baking pan; cover with foil.
Roast for 30 minutes.
2. Meanwhile, gently separate the skin from hen breast and tops of
drumsticks by slipping a paring knife or your fingers between the
skin and meat to make 2 pockets that extend all the way to the
neck cavity and the drumsticks.
3. In a small bowl, combine garlic, rosemary, salt, and pepper.
Rub 2 teaspoons of the fresh rosemary mixture (or 1/2 teaspoon
dried rosemary mixture) under skin onto breast and drumstick meat.
4. Using 100-percent-cotton string, tie drumsticks to tail; tie wing
tips to body. Rub the remaining rosemary mixture onto the skin. If
desired, insert a meat thermometer into the center of an inside
thigh muscle, making sure it does not touch fat or bone.
5. Reduce oven temperature to 375 degrees F. Stir vegetables. Place
hen, breast side up, in baking pan with vegetables. Roast vegetables
and hen, uncovered, for 1 to 1 1/4 hours or until vegetables are
tender, juices run clear, and the thermometer registers 180 degrees F,
stirring vegetables once or twice during roasting.
6. Remove string from hen. Cover with foil; let stand for 10 minutes
before serving. If desired, serve hen and vegetables on a platter
with vegetables; garnish with fresh cranberries and additional
rosemary and/or sage leaves, if desired. To serve, use kitchen
shears or a sharp knife to carefully cut hen in half lengthwise;
remove and discard skin. Serve with vegetables.
Makes 2 servings
Nutritional Information per Serving:
345 Calories, 12g Total Fat (2g Sat. Fat), 133mg Cholesterol,
399mg Sodium, 27g Carbs, 5g Fiber, 32g Protein
Exchanges: 1 vegetable, 1 1/2 starch, 3 1/2 lean meat
Carb choices: 1 1/2
Recipe Tip:
Leave the peel on the potatoes and carrots for a little extra fiber
and a little less work.