CORNISH HENS WITH OLIVES
Ingredients
• 2 Cornish hens
• 1 tablespoon olive oil
• 1 pound tomatoes (about 3 large tomatoes, diced small)
• 4 ounces onions, diced small (about 1 small onion)
• 3 garlic cloves, minced
• 6 ounces green olives, pitted
• 1/4 cup Chardonnay
• 1/2 cup chicken stock (low-fat and low-sodium)
• 1/2 teaspoon herbs de Provence
• 2 tablespoons fresh basil, minced
• Salt and pepper to taste
• 1/2 cup rice
Directions
Preheat the oven to 350 degrees F.
Make a small X incision on the top and bottom of the tomatoes. Blanch the tomatoes for 20 seconds. Place in ice-cold water to stop the cooking process. Peel, seed, and dice the tomatoes.
Wash and pat dry the inside and outside of the Cornish hens. Place the hens in a baking pan, brush them with oil, and sprinkle with pepper. Add the onions, tomatoes, garlic, wine, and herbs de Provence to the pan. Bake for 1 hour. If the vegetables get too dry during the cooking process, I add some chicken stock.
Meanwhile, cook the rice according to package directions.
Remove the hens from the pan and set aside in a serving platter. Cover with aluminum foil to keep warm. Transfer the sauce to a saucepan. If the sauce is too dry, add more chicken stock. Add the olives, basil, and bring to a boil. Pour the sauce over the hens and serve immediately with the rice.
The hens and rice may be refrigerated separately up to 5 days.
The hens and rice may be frozen separately up to 1 month.
Note: If you must, you can substitute a small chicken, quartered for the Cornish hens, but I don't recommend it because the cooking times will really vary depending upon the size of the pieces.
Wine Suggestion: Chardonnay.
Nutrition
Serving Size: 1/2 Cornish hen
Per Serving: 490 Cal (60% from Fat, 26% from Protein, 14% from Carb); 31 g Protein; 32 g Tot Fat; 8 g Sat Fat; 16 g Mono Fat; 17 g Carb; 3 g Fiber; 1 g Sugar; 81 mg Calcium; 4 mg Iron; 521 mg Sodium; 170 mg Cholesterol
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