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The Recipe Instructions |
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Ingredients
6 Cornish games hens - (abt 1 1/4 lbs, rinsed well,
patted dry, and split in half lengt
Olive oil cooking spray, as needed
3 tbsp unseasoned dried bread crumbs
2 tbsp chopped parsley
2 large garlic cloves, minced
1 tsp crushed dried rosemary
1/4 tsp crushed dried thyme
=== DRIED FRUIT STUFFING ===
2/3 cup no-sugar-added dried cherries, chopped
= (or dried cranberries)
12 dried apricot halves, chopped
8 dried apples, chopped
1/3 cup dried currants
1 cup chopped onion
2 medium celery ribs with leaves, chopped
2 tbsp reduced-fat margarine, melted
2 tsp crushed dried sage
1/2 tsp crushed dried thyme
3 cup fresh bread crumbs
1/2 cup dry white wine
Up to 1/2 cup fat-free no-salt-adde
canned chicken broth
Juice of 1 lemon
Grated zest of 1 lemon
Directions
Preheat oven to 350 degrees.
Lightly coat game hen halves with cooking spray. Combine bread crumbs,
parsley, garlic, rosemary, and thyme. Sprinkle over the hens.
In a large bowl, combine fruits, onion, celery, melted margarine, and sage.
Stir in bread crumbs. Moisten with wine and chicken broth to desired
consistency. Transfer mixture to a large oven-proof shallow casserole
dish. Arrange seasoned game hen halves on top. Drizzle with lemon juice
and top with lemon zest.
Cover with aluminum foil and bake until hens are tender, about 40 minutes.
Uncover and continue to bake until hens are nicely browned, another 5 to
10 minutes. Serve at once.
This recipe yields 12 servings.
Exchanges Per Serving: 5 Lean Protein, 1 1/2 Carbohydrate (1/2
bread/starch, 1 fruit).
Nutrition Facts: 354 calories (28% calories from fat), 38 g protein, 11 g
total fat (2.9 g saturated fat), 24 g carbohydrate, 2 g dietary fiber, 110
mg cholesterol, 525 mg sodium.
Exchanges Per Serving (hen only): 5 lean protein.
Nutrition Facts (hen only): 243 calories (36% calories from fat), 36 g
protein, 9 g total fat (2.5 g saturated fat), 2 g carbohydrate, 0 dietary
fiber, 110 mg cholesterol, 409 mg sodium.
Exchanges Per Serving (stuffing only): 1 1/2 carbohydrate (1/2
bread/starch, 1 fruit).
Nutrition Facts (stuffing only): 111 calories (13% calories from fat), 2 g
protein, 2 g total fat (0.4 g saturated fat), 23 g carbohydrate, 2 g
dietary fiber, 0 cholesterol, 115 mg sodium.
Comments: The analysis assumes that you will not eat the skin of the game
hen. If you do, add 100 calories and 11 grams of fat.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"07-16-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 202 Calories; 1g Fat (2.7% calories
from fat); 2g Protein; 50g Carbohydrate; 6g Dietary Fiber; trace
Cholesterol; 112mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Vegetable; 3
Fruit; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 12
Diet Game Hens Roasted On Herb And Dried Fruit Stuffing Recipe brought to you by Diet Recipes To-Go
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Cruciferous vegetables, Wonder foods that aid Dieting (eg. Arugula, Broccoli, Tatsoi and Chinese cabbage) Altthough not always popular with children, these are full of vitamins (including vitamin c and folate), minerals (eg. potassium and selenium), fibre, chlorophyll and antioxidents. Over and above their many healthy effects, the isothiocyanates in these are thought by doctors to help reduce the cancer risk in those prone to it.. |