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Roast Cornish Hen with Vegetables

(3 reviews)
Roast Cornish Hen with Vegetables
  • Prep Time 15 min
  • Total Time 1 hr 5 min
  • Servings 2
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When the occasion calls for a special dinner for two, this recipe fills the bill. Just 15 minutes of prep time, and you are ready to pop this stunning meal into the oven.

Ingredients

1
Cornish game hen (24 oz), thawed if frozen
1
teaspoon garlic salt
1
teaspoon chili powder
1/2
teaspoon ground ginger
1/2
teaspoon ground cumin
2
tablespoons olive or vegetable oil
1
medium dark-orange sweet potato, peeled, cut into 1-inch pieces (2 cups)
2
small red potatoes, quartered
1
small green bell pepper, cut into 1-inch pieces (1 cup)

Directions

  • 1 Heat oven to 400ºF. Spray 11x7-inch (2-quart) glass baking dish with cooking spray. Remove and discard neck and giblets from game hen. With kitchen scissors, cut hen in half; place halves, skin side up, in baking dish.
  • 2 In medium bowl, mix garlic salt, chili powder, ginger, cumin and oil. Brush hen halves with 1 tablespoon of the oil mixture. To remaining mixture in bowl, add sweet potatoes, red potatoes and bell pepper; toss to coat. Arrange vegetables around hen halves in dish.
  • 3 Bake 40 to 50 minutes or until hen halves are fork-tender and juices run clear, and vegetables are tender.
Tips  

Not a sweet potato fan? Just use 4 small red potatoes instead of the sweet potato, in addition to the 2 already called for.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
820
(
Calories from Fat
430
)
Daily Value
Total Fat
48g
73%
(
Saturated Fat
11g
56%
,
Trans Fat
1/2g
)
Cholesterol
240mg
80%
Sodium
640mg
27%
Potassium
1610mg
46%
Total Carbohydrate
51g
17%
(
Dietary Fiber
7g
28%
,
Sugars
18g
)
Protein
46g
Daily Value*:
Vitamin A
330%
330%
Vitamin C
90%
90%
Calcium
8%
8%
Iron
25%
25%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 4 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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