TIP Remove over half the calories by serving the hens without skin. Even better, the fat in a plain roasted hen drops to only 4 grams -- from 23! -- when you discard the skin. 
 Make these weeknight-friendly by splitting them in half (along the breast and back bones) and roasting the halves skin-side up on a baking sheet with low sides. Depending on the temperature at which they cook, the hens will be ready in anywhere from 30-45 minutes. 
 HONEY-MUSTARD COATED HENS 
 1/4 cup orange juice 
 1 teaspoon Dijon mustard 
 1/2 teaspoon salt 
 1 tablespoon honey 
 2 Cornish hens, split 
 1. Preheat oven to 425 degrees. Coat a baking sheet pan with cooking spray. 
 2. Combine the orange juice, Dijon, salt and honey in a small bowl and set aside. 
 3. Place hens on the baking sheet and roast in the center of the oven for 20 minutes. Brush half of the mustard-honey mixture over the hens and bake 10 minutes longer. Baste the hens a second time and cook until a meat thermometer stuck in the thickest part of the thigh registers 175 degrees, about another 10 minutes, for a total cooking time of about 40 minutes. Makes 4 servings. 
 Nutritional analysis for each serving: 358 calories, 29 g protein, 6 g carbohydrates, 0 fiber, 23 g fat, 6 g saturated fat, 403 mg sodium 
 JERK HENS 
 2 teaspoons curry powder 
 2 teaspoons ground cumin 
 2 teaspoons paprika 
 1 teaspoon allspice 
 1 teaspoon ground ginger 
 3/4 teaspoon salt 
 1/4 teaspoon black pepper 
 1/4 teaspoon cayenne pepper 
 2 Cornish hens, split 
 1. Preheat the oven to 475 degrees. Coat a baking sheet pan with cooking spray. 
 2. Combine the curry, cumin, paprika, allspice, ginger, salt, black pepper and cayenne in a bowl. Sprinkle the mixture evenly over the hens, patting lightly to help it adhere. 
 3. Roast hens in the center of the oven 30 to 35 minutes, or until a meat thermometer stuck in the thickest part of the thigh (but not touching the bone) registers 175 degrees. Makes 4servings. 
 Nutritional analysis for each serving: 348 calories, 29 g protein, 2 g carbohydrates, 1 g fiber, 24 g fat, 7 g saturated fat, 522 mg sodium 
 ROSEMARY-LEMON ROASTED CORNISH HENS 
 4 cloves garlic, minced 
 2 tablespoons fresh rosemary leaves, chopped 
 1 tablespoon lemon juice 
 1 teaspoon lemon zest 
 2 Cornish hens, split in half 
 1/2 teaspoon salt 
 1/4 teaspoon black pepper 
 1. Preheat the oven to 475 degrees. Coat a large baking sheet with cooking spray. 
 2. Combine the garlic, rosemary, lemon juice and lemon zest in a small bowl to form a paste. Lift the skin from the surface of the hens and rub the paste directly on the meat. Replace the skins and place the hens in a single layer on baking sheet. 
 3. Sprinkle hens with salt and pepper and roast in center of the oven for 30 to 35 minutes, or until a meat thermometer stuck in the thickest part of the thigh (but not touching the bone) registers 175 degrees. Makes 4 servings. 
 Nutritional analysis for each serving: 341 calories, 29 g protein, 2 g carbohydrates, 0 g fiber, 23 g fat, 7 g saturated fat, 374 mg sodium

TIP Remove over half the calories by serving the hens without skin. Even better, the fat in a plain roasted hen drops to only 4 grams -- from 23! -- when you discard the skin. Make these weeknight-friendly by splitting them in half (along the breast and back bones) and roasting the halves skin-side up on a baking sheet with low sides. Depending on the temperature at which they cook, the hens will be ready in anywhere from 30-45 minutes. HONEY-MUSTARD COATED HENS 1/4 cup orange juice 1 teaspoon Dijon mustard 1/2 teaspoon salt 1 tablespoon honey 2 Cornish hens, split 1. Preheat oven to 425 degrees. Coat a baking sheet pan with cooking spray. 2. Combine the orange juice, Dijon, salt and honey in a small bowl and set aside. 3. Place hens on the baking sheet and roast in the center of the oven for 20 minutes. Brush half of the mustard-honey mixture over the hens and bake 10 minutes longer. Baste the hens a second time and cook until a meat thermometer stuck in the thickest part of the thigh registers 175 degrees, about another 10 minutes, for a total cooking time of about 40 minutes. Makes 4 servings. Nutritional analysis for each serving: 358 calories, 29 g protein, 6 g carbohydrates, 0 fiber, 23 g fat, 6 g saturated fat, 403 mg sodium JERK HENS 2 teaspoons curry powder 2 teaspoons ground cumin 2 teaspoons paprika 1 teaspoon allspice 1 teaspoon ground ginger 3/4 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon cayenne pepper 2 Cornish hens, split 1. Preheat the oven to 475 degrees. Coat a baking sheet pan with cooking spray. 2. Combine the curry, cumin, paprika, allspice, ginger, salt, black pepper and cayenne in a bowl. Sprinkle the mixture evenly over the hens, patting lightly to help it adhere. 3. Roast hens in the center of the oven 30 to 35 minutes, or until a meat thermometer stuck in the thickest part of the thigh (but not touching the bone) registers 175 degrees. Makes 4servings. Nutritional analysis for each serving: 348 calories, 29 g protein, 2 g carbohydrates, 1 g fiber, 24 g fat, 7 g saturated fat, 522 mg sodium ROSEMARY-LEMON ROASTED CORNISH HENS 4 cloves garlic, minced 2 tablespoons fresh rosemary leaves, chopped 1 tablespoon lemon juice 1 teaspoon lemon zest 2 Cornish hens, split in half 1/2 teaspoon salt 1/4 teaspoon black pepper 1. Preheat the oven to 475 degrees. Coat a large baking sheet with cooking spray. 2. Combine the garlic, rosemary, lemon juice and lemon zest in a small bowl to form a paste. Lift the skin from the surface of the hens and rub the paste directly on the meat. Replace the skins and place the hens in a single layer on baking sheet. 3. Sprinkle hens with salt and pepper and roast in center of the oven for 30 to 35 minutes, or until a meat thermometer stuck in the thickest part of the thigh (but not touching the bone) registers 175 degrees. Makes 4 servings. Nutritional analysis for each serving: 341 calories, 29 g protein, 2 g carbohydrates, 0 g fiber, 23 g fat, 7 g saturated fat, 374 mg sodium

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