LIME-GARLIC GRILLED CORNISH HENS
The Thin Commandments: The Ten No-Fail Strategies for Permanent Weight Loss by Stephen Gullo
Prep: 10 minutes
Marinate: at least 2 hours or overnight
Cook: 40 minutes
Makes 4 servings
If you like spicy, use 1/2 teaspoon crushed red pepper flakes or add a minced chile to the marinade. For deepest flavor, marinate the hens overnight.
2 Cornish game hens, each about 1¼ pounds
1/3 cup fresh limejuice
3 garlic cloves, minced
1½ tablespoons reduced-sodium soy sauce
2 teaspoons grated orange zest
1/4 teaspoon crushed red pepper flakes
Cut the wing tips off the hens. With poultry shears, cut down along both sides of the hen's backbone to remove it and discard. Open the hen up and cut it in half down the center of the breast. Repeat with the other hen.
In a measuring cup, stir together the lime juice, garlic, soy sauce, orange zest, and red pepper flakes. Put the hens in a resealable plastic freezer bag; pour in the marinade. Seal the bag and squish it so the marinade coats evenly. Place the bag in a bowl in case of leaks. Marinate the hens in the refrigerator at least 2 hours or overnight.
Heat a barbecue grill to medium. Oil the grill.
Remove the hens from the marinade. Drain the marinade into a small saucepan, bring to a full boil, and boil for 2 minutes.
Place the hens skin side down on the grill. Baste with some marinade. Grill until lightly browned on the underside, about 10 minutes. Use a metal spatula to loosen the hens and turn.
Continue grilling, basting occasionally, and turning and moving as necessary, until no longer pink in the thickest part, 15 to 20 minutes longer. Discard any remaining marinade. Serve the hens, removing the skin before eating.
Per serving: 160 calories, 4.5 g fat, 1 g saturated fat, 26 g protein, 3 g carbohydrates, 0 g dietary fiber, 115 mg cholesterol, 410 mg sodium