Cornish Game Hens With Bulgur, Raisins, and Pine Nut

May 22, 2023May 22, 20230 0
Cornish Game Hens With Bulgur, Raisins, and Pine Nut recipe for a delicious and healthy meal
in Main

Prep

30 min

Cook

75 min

Ready In

105 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 Cornish hens , skinned
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups coarsely chopped onions
3 tablespoons fresh lemon juice
2 tablespoons vegetable oil
1 1/2 teaspoons ground cardamom
1 1/2 teaspoons ground cinnamon
3/4 teaspoon ground allspice
cooking spray
3/4 cup currants
3 1/3 cups reduced-sodium fat-free chicken broth
2 cups uncooked bulgur
1 1/2 teaspoons ground cinnamon
1/2 teaspoon salt
1/4 teaspoon black pepper
1/3 cup pine nuts , toasted
3 tablespoons butter , cut into small pieces

Nutrision Information

Servings Per Recipe
6
Calories
654
Sugar
13g
Fat
27g
Cornish Game Hens With Bulgur, Raisins, and Pine Nut is a flavorful and nutritious meal that is perfect for a special occasion or a family dinner. This dish features tender and juicy Cornish hens that are seasoned with fragrant spices like cinnamon, cardamom, and allspice. The bulgur adds a chewy and nutty texture to the dish, while the raisins and pine nuts provide a touch of sweetness and crunch. This meal is both satisfying and nourishing, making it a great choice for anyone who is looking for a healthy and delicious dinner option.

Instructions

1.Preheat oven to 450°F (230°C).
2.Sprinkle hens with 1/2 teaspoon salt and black pepper. Place hens, breast side up, in a roasting pan that has been coated with cooking spray.
3.Combine onions, lemon juice, oil, cardamom, cinnamon, and allspice in a bowl; toss gently. Spoon mixture around hens.
4.Bake for 25 minutes in preheated oven.
5.Reduce oven temperature to 350°F (175°C).
6.Add currants, chicken broth, bulgur, 1 1/2 teaspoons ground cinnamon, 1/2 teaspoon salt, and black pepper to roasting pan; stir well. Bake for 50 minutes or until liquid is absorbed.
7.Remove from oven; stir in pine nuts and butter. Cover with foil and let stand for 10 minutes. Fluff bulgur mixture with a fork; serve with hens.

PROS

This meal is packed with flavor and nutrition.
Cornish hens are rich in protein, while bulgur is a good source of fiber.
Raisins and pine nuts add a touch of sweetness and crunch to the dish.

CONS

Cornish hens are high in cholesterol, so this meal should be enjoyed in moderation as part of a balanced diet.
The preparation of this dish requires some effort and time in the kitchen.

HEALTH & BENEFITS

This meal is a great source of protein, fiber, and nutrients. Cornish hens are rich in protein, iron, and zinc, while bulgur is high in fiber and B vitamins. Raisins are a good source of antioxidants and minerals, while pine nuts are a great source of protein, healthy fats, and vitamins. This meal can help to support a healthy immune system, reduce inflammation, and boost energy levels.

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