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Recipes

Cornish Hens With Oranges And Rice

Categories:
main dish, poultry, low fat, cornish hens

2/3 cup apple-cider vinegar
1 tablespoon Worcestershire sauce
1/2 teaspoon paprika
1/4 teaspoon Angostura bitters
1 dash hot-pepper sauce
1 dried red chili pepper
1 jalapeņo pepper
2 garlic cloves; minced
2 Cornish hens; split in half
2 cups hot cooked rice
1 1/2 cups orange sections

In a large glass baking dish, combine the vinegar, Worcestershire sauce, paprika, bitters and hot-pepper sauce. Wearing rubber gloves to protect your hands, split both the dried chili pepper and the jalapeņo pepper in half and remove the seeds. Finely chop both, then transfer to a mortar and pestle. Mash the peppers and garlic into a paste. Add to the vinegar mixture and combine. Remove any visible fat from the hens, especially the cavity area. Place in the dish, turning pieces several times to coat with marinade. Cover and refrigerate overnight or up to 24 hours. To cook, remove the hens from marinade and place on a broiler pan. Broil 4 inches from the heat for 10 to 15 minutes per side, or until juices run clear when a fork is inserted in thickest part of the thigh. Baste occasionally with remaining marinade. (If hens seem to darken too fast, move them further from the heat source.) Serve with the rice and orange sections. Accompaniment: Serve with a bright green vegetable such as broccoli, sugar snap peas or brussels sprouts. This recipe yields 4 servings. Comments: Enjoy these game hens with the tangy spices at half the calories and a serious reduction of fat. Nutritional Information Per Serving: Calories: 450; Fat: 6.7 grams (27% of calories); Cholesterol: 98 milligrams; Sodium: 321 milligrams; Fiber (grams) 1.9.


Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-30-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 493 Calories (kcal); 24g Total Fat; (44% calories from fat); 32g Protein; 35g Carbohydrate; 168mg Cholesterol; 121mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 Fat; 0 Other Carbohydrates

NOTES : Weight Watcher points calculated at 9 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

Yield: 4 servings

Preparation Time: 0:00



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