Roasted Cornish Hens with Wild Rice Stuffing

4
Serves
413
Calories
18
Nutrients
19
Vitamins

Ingredients

1 1/2 tablespoons olive oil
1/2 cup diced onion
1/2 cup diced celery
1/2 cup dried cranberries
1/2 cup chopped dried apricots
1/2 teaspoon dried thyme
1/2 cup low-sodium chicken broth
3 cups cooked wild rice

Cooking Instructions

1. Preheat the oven to 400°F.

2. In a large skillet, heat 1 tablespoon of the olive oil over medium heat. Add the onion and celery and cook until the vegetables are tender, about 5 minutes. Add the dried cranberries, dried apricots, thyme and broth and cook for 2 more minutes. Stir in the cooked wild rice, salt and pepper and set aside.

3. Season the Cornish hen halves with salt and pepper.

4. Spray a baking sheet with nonstick cooking spray. Form the stuffing into 4 mounds on the baking sheet. Place 1 half of a Cornish hen on top of each mound of stuffing. Drizzle the hens with the remaining olive oil. Roast for 45 minutes or until thoroughly cooked.

5. When the hens are finished, transfer them to a serving platter and let rest for about 5 minutes before serving.

Serving Size: 1/2 cornish hen with stuffing

Nutrition Information

Number of Servings: 4

Calories
413
Protein
29 g
Total Carbohydrate
52 g
Dietary Fiber
5 g
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar
20 g
Total Fat
9 g
Saturated Fat
2 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
103 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
29 %
Percent Calories from Carbohydrate
51 %
Percent Calories from Fat
21 %

Vitamin A
267 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
9 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
2 mcg
Vitamin C
6 mg
Vitamin D
0 IU
Folate
44 mcg
Vitamin E
2 IU
Vitamin K
1 mcg
Pantothenic Acid
1 mg
Calcium
41 mg
Iron
3 mg
Phosphorus
293 mg
Potassium
783 mg
Sodium
154 mg
Zinc
3 mg