Cornish Hens with Citrus Marinade

Cornish hens make a festive holiday main dish and are way easier to roast than turkey!

By: Jodie Shield, MED, RDN

What are you serving for Christmas dinner? Chances are, your menu will include turkey, beef tenderloin, or a family heirloom recipe for lasagna or perogies. Well, if you are still undecided, I highly recommend you give Rock Cornish game hens a try. Cornish hens are a lean source of protein, especially if you don’t eat the skin – it doubles the calories! Like a whole turkey, you can stuff them with wild rice or your favorite traditional bread stuffing. Plus, Cornish hens are less expensive than a big turkey or beef tenderloin, yet equally as festive. Here’s a recipe for Cornish Hens with Citrus Marinade. My my mother shared it with me when I first got married, and it’s become a personal favorite. I like to serve it with Wild Rice and Cranberry Stuffing and Roasted Asparagus. You will find all of these recipes, and many more, on my FREE app Time to Eat Healthy which you can download at iTunes and Goggle Play.

Cornish Hens with Citrus Marinade

4 servings

Prep Time = 20 minutes

Cook Time = 2 hours

Ingredients:

• Nonstick cooking spray
• 4 Cornish game hens, thawed if frozen
• 2 cups fresh orange juice
• 1 teaspoon paprika

Steps:

1. Preheat oven to 350°F. Coat a 9-x-13-inch glass baking dish with nonstick cooking spray.
2. Rinse Cornish hens in warm water, and place breast side down in shallow baking dish. Pour orange juice over hens; then sprinkle each with paprika. Bake for two hours at 350°F.
3. To serve, slice each hen in half, and remove spine. Top hens with the citrus pan juices, and serve.

Nutrition Information (per hen without skin): 300 calories, 52 grams protein, 1.5 grams carbohydrate, , 8.5 grams fat, 2 grams saturated fat, 233 milligrams cholesterol, 0 grams fiber, 140 milligrams sodium

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