Directions:
- For Marinade: Combine chopped herbs, 1/2 tablespoons black pepper, 1/2 tablespoon salt and cup of olive oil in a bowl and whisk together.
- For Main: Place hens in large bowl and cover with marinade, refrigerate for 45-60 minutes. Remove hens from marinade and season each one liberally with 1/4 teaspoon each of salt and pepper. Preheat large saute pan over medium heat for 2 minutes. Add 3 tablespoons canola oil to pan. Place 4 hens in pan skin side down and cook for 3 minutes. Turn over and immediately place in preheated 400 oven. Roast until internal temperature of 165 or juices run clear when a knife is inserted in the breast (approx 20 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 299.63 Kcal (1254 kJ) | ||
| Calories from fat | 194.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.56g | 33% | |
|---|---|---|---|
| Cholesterol | 103.17mg | 34% | |
| Sodium | 537.92mg | 22% | |
| Potassium | 343.15mg | 7% | |
| Total Carbs | 2.31g | 1% | |
| Sugars | 0.32g | 1% | |
| Dietary Fiber | 1.4g | 6% | |
| Protein | 23.17g | 46% | |
| Vitamin C | 2.4mg | 4% | |
| Iron | 1.4mg | 8% | |
| Calcium | 41.4mg | 4% | |
| Amount Per 100 g | |||
| Calories | 188.32 Kcal (788 kJ) | ||
| Calories from fat | 121.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.55g | 33% | |
|---|---|---|---|
| Cholesterol | 64.84mg | 34% | |
| Sodium | 338.09mg | 22% | |
| Potassium | 215.67mg | 7% | |
| Total Carbs | 1.45g | 1% | |
| Sugars | 0.2g | 1% | |
| Dietary Fiber | 0.88g | 6% | |
| Protein | 14.56g | 46% | |
| Vitamin C | 1.5mg | 4% | |
| Iron | 0.9mg | 8% | |
| Calcium | 26mg | 4% | |
* 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.
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