Roasted Cornish hen

Dietician's Tip

The hen will continue to cook while it's resting, so pull it out of the oven before it reaches your desired doneness. This is called carry-over cooking. If you don't plan for carry-over cooking, your hen may be perfectly cooked when you remove it from the oven, but then overcook and dry out while it's resting.

Ingredients

2 pounds Cornish hen
1 orange, thinly sliced
2 garlic cloves, finely chopped
1 teaspoon finely chopped fresh thyme
1 teaspoon finely chopped fresh rosemary
3/4 teaspoon kosher salt
1/4 teaspoon ground black pepper

Directions

Heat oven to 375 F. Place the hen in a baking dish that is 2 inches deep. Stuff hen with orange slices, half the garlic and half the herbs. Gently slide the remaining garlic, herbs, salt and pepper underneath the skin around both sides of the hen.

Bake for 30 to 45 minutes, until the internal temperature reaches 160 F. Cover the pan with aluminum foil and allow the hen to rest for 10 to 15 minutes. It will continue to cook as it rests so the internal temperature reaches 165 F. To serve, cut the hen in half, remove the skin, and then cut into quarters.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 150
Total carbohydrate: 5 g
Cholesterol: 103 mg
Dietary fiber: 1 g
Monounsaturated fat: 1 g
Protein: 23 g
Saturated fat: 1 g
Serving size: 4 ounces
Sodium: 446 mg
Total fat: 4 g