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Ingredients Jump to Instructions ↓

  1. 6 Cornish games hens - (abt 1 1/4 lbs ea) - rinsed well,

  2. Patted dry, and split in half lengthwise

  3. Olive oil cooking spray - as needed

  4. 3 tablespoons 45ml Unseasoned dried bread crumbs

  5. 2 tablespoons 30ml Chopped parsley

  6. 2 tablespoons 30ml Garlic cloves - minced (large)

  7. 1 teaspoon 5ml Crushed dried rosemary

  8. 1/4 teaspoon 1 1/3ml Crushed dried thyme

  9. Dried Fruit Stuffing

  10. 2/3 cup 41g / 1.4oz No-sugar-added dried cherries - chopped

  11. (or dried cranberries)

  12. 12 Dried apricot halves - chopped

  13. 8 Dried apples - chopped

  14. 1/3 cup 20g / 0.7oz Dried currants

  15. 1 cup 62g / 2 1/5oz Chopped onion

  16. 2 cups 220g / 7.8oz Celery ribs with leaves - chopped (medium)

  17. 2 tablespoons 30ml Reduced-fat margarine - melted

  18. 2 teaspoons 10ml Crushed dried sage

  19. 1/2 teaspoon 2 1/2ml Crushed dried thyme

  20. 3 cups 438g / 15oz Fresh bread crumbs

  21. 1/2 cup 118ml Dry white wine

  22. Up to 1/2 cup fat-free no-salt-added

  23. Canned chicken broth

  24. Juice of 1 lemon

  25. Grated zest of 1 lemon

Instructions Jump to Ingredients ↑

  1. Preheat oven to 350 degrees.

  2. Lightly coat game hen halves with cooking spray. Combine bread crumbs, parsley, garlic, rosemary, and thyme. Sprinkle over the hens.

  3. 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.

  4. 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.

  5. This recipe yields 12 servings.

  6. Exchanges Per Serving: 5 Lean Protein, 1 1/2 Carbohydrate (1/2 bread/starch, 1 fruit).

  7. 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.

  8. Exchanges Per Serving (hen only): 5 lean protein.

  9. 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.

  10. Exchanges Per Serving (stuffing only): 1 1/2 carbohydrate (1/2 bread/starch, 1 fruit).

  11. 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.

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