Cornish Game Hens With Herbs Recipe

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Ingredients:

Serving

16 cloves, garlic, peeled
16 lemon wedges
8 small cornish hens , about 1 lb. each
2 tbsp olive oil
3 garlic cloves, smashed
2 tbsp chopped fresh rosemary
2 tbsp chopped fresh sage
2 tbsp chopped fresh tarragon
2 tbsp chopped fresh thyme
1 tsp salt
1/2 tsp pepper
2 cups fat-free low-sodium chicken broth
2 tbsp soy sauce, low sodium
2 tbsp worcestershire sauce
2 tbsp all-purpose flour
1 tbsp soft non-hydrogenated margarine

Directions:

Place 2 whole garlic cloves and 2 lemon wedges in each hen.
In a small bowl, combine oil,smashed garlic, rosemary, sage, tarragon, thyme, salt and pepper.
Gently separate skin from breast and thigh of each hen and rub meat with herb mixture.
Rub any extra over skin.
Arrange birds on baking sheets lined with parchment paper.
Roast birds in a preheated 400°F oven for 45 minutes or until well browned and cooked through.
Baste occasionally.
Place birds on a platter and transfer pan juices to measuring cup.
To make sauce, remove fat from pan juices.
Place juices in a saucepan with stock, soy sauce and Worcestershire sauce and bring to a boil.
Cook a few minutes.
In a small bowl, combine flour and margarine.
Stir into sauce and cook until just slightly thickened.
Adjust seasonings.
Serve hens with sauce on the side.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	152.36 Kcal (638 kJ)
Calories from fat	66.96 Kcal
		% Daily Value*
Total Fat	7.44g	11%
Cholesterol	51.59mg	17%
Sodium	590.87mg	25%
Potassium	268.77mg	6%
Total Carbs	8.2g	3%
Sugars	1.01g	4%
Dietary Fiber	1g	4%
Protein	13.1g	26%
Vitamin C	11.4mg	19%
Iron	1.5mg	8%
Calcium	57.2mg	6%

Amount Per 100 g
Calories	98.42 Kcal (412 kJ)
Calories from fat	43.25 Kcal
		% Daily Value*
Total Fat	4.81g	11%
Cholesterol	33.32mg	17%
Sodium	381.7mg	25%
Potassium	173.63mg	6%
Total Carbs	5.3g	3%
Sugars	0.65g	4%
Dietary Fiber	0.65g	4%
Protein	8.46g	26%
Vitamin C	7.4mg	19%
Iron	1mg	8%
Calcium	36.9mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.5

Points
4

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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