3 Simple: Cornish hen dishes

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, split1. 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 4 servings.

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