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Oven-Braised Cornish Hens with Cider Vinegar and Warm Vegetable Sauce Recipe

Oven-Braised Cornish Hens with Cider Vinegar and Warm Vegetable Sauce Recipe

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Oven-Braised Cornish Hens with Cider Vinegar and Warm Vegetable Sauce

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Ingredients

Count

Nutrition

501

Calories

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Ingredients:

Serving

2 (1 1/4-lb) cornish hens
3 tbsp all-purpose flour
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 tsp butter
1 tsp olive oil
2 cups (1-inch) slices leek (about 2 large)
1/2 lb cremini mushrooms, halved
2 garlic cloves, minced
3 cups fat-free , less-sodium chicken broth
1 cup cider vinegar
3 plum tomatoes, quartered
1 granny smith apple, peeled and cut into 1/2-inch slices
1/2 lb small red potatoes, quartered
2 tbsp chopped fresh parsley

Directions:

Preheat oven to 350º.
Rinse hens with cold water; pat dry. Remove skin; trim excess fat. Split hens in half lengthwise. Combine flour, salt, and pepper in a shallow dish; dredge hens in flour mixture. Melt butter in a large Dutch oven over medium-high heat. Add oil and hens, and cook 4 minutes on each side or until browned. Remove from pan.
Add leek, mushrooms, and garlic to pan; sauté 5 minutes. Add broth and vinegar, stirring to loosen browned bits. Return hens to pan; add tomatoes, apple, and potatoes. Bring to a simmer. Cover and bake at 350º for 30 minutes or until hens are done. Place hens on a serving platter, and keep warm. Remove vegetable mixture from pan with a slotted spoon; place in a serving bowl. Reserve 2 cups cooking liquid in pan; discard remaining liquid. Bring reserved cooking liquid to a boil; cook 8 minutes or until reduced by half, stirring occasionally. Pour over vegetable mixture. Sprinkle with parsley. Serve with hens.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	500.9 Kcal (2097 kJ)
Calories from fat	85.15 Kcal
		% Daily Value*
Total Fat	9.46g	15%
Cholesterol	210.16mg	70%
Sodium	833.12mg	35%
Potassium	1763.25mg	38%
Total Carbs	28.78g	10%
Sugars	7.38g	30%
Dietary Fiber	2.79g	11%
Protein	68.87g	138%
Vitamin C	24mg	40%
Iron	88.6mg	492%
Calcium	247.1mg	25%

Amount Per 100 g
Calories	73.24 Kcal (307 kJ)
Calories from fat	12.45 Kcal
		% Daily Value*
Total Fat	1.38g	15%
Cholesterol	30.73mg	70%
Sodium	121.81mg	35%
Potassium	257.81mg	38%
Total Carbs	4.21g	10%
Sugars	1.08g	30%
Dietary Fiber	0.41g	11%
Protein	10.07g	138%
Vitamin C	3.5mg	40%
Iron	13mg	492%
Calcium	36.1mg	25%

* 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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