Game Hens Roasted On Herb And Dried Fruit Stuffing from Healthy Diabetic Recipes

Game Hens Roasted On Herb And Dried Fruit Stuffing Recipe

Recipe Ingredients:

6 Cornish games hens - (abt 1 1/4 lbs ea), rinsed well,
patted dry, and split in half lengthwise
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 cups fresh bread crumbs
1/2 cup dry white wine
Up to 1/2 cup fat-free no-salt-added
canned chicken broth
Juice of 1 lemon
Grated zest of 1 lemon

Recipe Instructions:

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"

Servings: 12

“Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.”

~ Pearl Buck (1892-1973) American Nobel Prize winning author.

 

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