|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 14g||18%|
|Saturated Fat 3g||17%|
|Total Carbohydrate 22g||8%|
|Dietary Fiber 2g||6%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
These game hens are glazed with a flavorful mixture of orange, honey, and garlic. The skin is removed, making it lower in fat.
- 2 Cornish game hens (about 1 1/2 lbs each)
- 1 teaspoon fresh orange peel (grated)
- 1/4 cup orange juice concentrate (thawed, undiluted)
- 3 tablespoons lemon juice
- 2 tablespoons soy sauce
- 2 cloves garlic (crushed and minced)
- 1 tablespoon honey
- 1/2 teaspoon onion powder
- 1/4 teaspoon dried thyme
- 2 tsp. oil or non-stick cooking spray
- 1/2 cup onion (chopped)
- Optional Garnish: fresh orange wedges
- 1 teaspoon cornstarch mixed with 1 teaspoon water (cold)
Gather the ingredients. Preheat oven to 350 F.
Place game hens breast-side down on a cutting board and cut in half along the backbone. Remove skin and trim excess fat.
In a small microwave-safe dish, combine orange peel, lemon juice, orange juice concentrate, soy sauce, honey, garlic, onion powder, and thyme. Bring to boiling point in a microwave oven; set aside.
Lightly grease a baking dish or spray with cooking spray.
Divide chopped onion into 4 portions in baking dish; place hens bone side down on onions.
Pour orange juice mixture over hens.
Bake hens in preheated oven for 45 minutes, basting every 10 to 15 minutes with cooking juices. If they brown too quickly, cover them loosely with aluminum foil.
When hens are done, remove from baking dish, onions and all, to warm dinner plates.
If desired, garnish with orange slices. Skim fat off juices in baking dish. If desired, thicken pan juices with a teaspoon of cornstarch mixed with 1 teaspoon of cold water. Serve juices on the side.
Serve with hot cooked rice and a green vegetable. Enjoy!