SERVES 4
Cornish hens are young chickens weighing not more than two pounds. Chicken is a source of lean protein, essential for growth and brain development. The cranberries offer vitamin C and the walnuts provide a dose of omega-3s.
2 cups low-sodium chicken stock
5 ounces (¾ cup) long-grain wild rice mix
2 tablespoons olive oil
3 ounces button mushrooms, diced (1 cup)
1 tablespoon minced garlic
7 scallions, diced small (1 cup)
¼ cup dried cranberries
¼ cup chopped walnuts
1 teaspoon freshly chopped thyme
½ teaspoon freshly chopped sage
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
4 Cornish game hens, rinsed and patted dry
1 tablespoon plus 1 teaspoon olive oil, divided
In a medium saucepan, bring the chicken stock to a boil. Add the rice. Cover, reduce the heat to low, and simmer until the rice is tender, about 45 minutes. Remove from the heat and cool.
Meanwhile, heat the olive oil in a medium frying pan over medium-high heat, add the mushrooms, and sauté for 10 minutes. Add the garlic and scallions and sauté for 5 minutes. Remove from the heat and add the cranberries, walnuts, thyme, sage, salt, and pepper. Stir to combine and allow to cool.
Preheat the oven to 350°F. In a medium bowl, combine the rice with the mushroom mixture, stir well, and set aside. Stuff each hen with ¾ cup of the stuffing. Rub 1 teaspoon of olive oil on each hen. Place in an ovenproof dish and bake 1¼ to 1½ hours, until juices run clear. Let it rest 15 minutes, then serve.
| Nutritional Profile | |
| Serving size: 1 hen | |
|---|---|
| Calories: | 1,026 |
| Protein: | 67 g |
| Fiber: | 4 g |
| Fat: | 65 g |
| Saturated fat: | 15 g |
| Sodium: | 1,090 mg |
| Vitamin A: | 708 IU |
| Vitamin C: | 9 mg |
| Vitamin D: | 2 IU |
| Vitamin E: | 4 IU |
| Zinc: | 4 mg |
| Beta-carotene: | 167 µg |
| Lutein and zeaxanthin: | 305 µg |
| Omega-3 fatty acids: | 1 g |