| Roast Curried Cornish Hens
two 1 - 1 1/2 pounds Cornish hens
1/3 cup of Orange juice
1/4 cup of curry powder
2 tablespoons of Mango chutney
2 teaspoons of Vegetable oil
2 teaspoons of grated peeled fresh ginger
1/4 teaspoon of salt
Nonstick cooking spray
2 cups of water |
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1. Remove and discard giblets and necks from hens. Rinse hens under cold water; pat dry. Split hens in half lengthwise; set aside. Combine juice and next 5 ingredients in a large zip-top plastic bag. Add hens; seal bag, and marinate in refrigerator 8 hours or overnight. 2. Preheat oven to 500ºF. 3. Coat a shallow roasting pan with cooking spray; add water to pan. Remove hens from plastic bag. Remove hens from plastic bag, reserving marinade. Place hen halves, skin sides up, in pan with water. Bake at 500ºF. for 30 minutes or until hens are done, basting occasionally with reserved marinade. Remove and discard skin before serving. Yield: 4 servings (serving size: 1 hen half).
Selections: 4 P/M. Per serving: Calories 225 (30 % from fat); Protein 34.1 g; fat 7.5 g (sat 2 g); Carbohydrates 2.8 g; Fiber 0.5 g; Cholesterol 99 mg; Iron 1.8 mg; Sodium 132 mg; Calcium 26 mg. Recipe by: Weight Watchers Magazine, Jul/Aug 1997, page 75 Posted to recipelu-digest by "Christopher E. Eaves" <cea260@airmail.net> on Mar 23, 1998 |
