03-19-07, 07:58 PM
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#1 (permalink)
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Join Date: Jan 2005 Location: Phoenix, AZ
Posts: 7,795
Weight Statistics8/1/2006 Start Date:
185 lb Start Weight:
152 lb Current Weight:
155 lb Goal Weight:
-33 lb Weight Loss:
5/1/2007 Goal Date:
| Atkins - Mustard-and-Onion-Sauced Cornish Hens
MUSTARD-AND-ONION-SAUCED CORNISH HENS Servings: 2
Prep time: 0:10:00
Bake/Cook time: 0:50:00 Calories: 1104
Fat: 79 grams
Protein: 81 grams
Carbohydrates: 7 grams
Fiber: 1 grams
Net Carbs: 6 grams
2 Cornish game hens (1 to 1 1/2 pounds each)
2 tablespoons extra-virgin or pure olive oil, divided
1 teaspoon kosher salt or 1/2 teaspoon regular salt
1/2 teaspoon freshly ground black pepper
1 medium onion, finely chopped
1 medium garlic clove, minced
3 tablespoons white wine
1 1/2 tablespoons whole-grain mustard
1 teaspoon minced fresh thyme
1. Heat oven to 425F. Arrange hens breast side up on a
broiler pan. Drizzle 1 tablespoon of the oil over the
hens, spreading over entire surface. Sprinkle all over
with salt and pepper. Bake 20 minutes.
2. Meanwhile, heat remaining tablespoon oil in a small
skillet over medium heat. Cook onion 5 minutes, until
translucent. Add garlic, and cook 1 minute more. Add
wine, and boil 30 seconds; stir in mustard and thyme
and remove from heat.
3. Reduce oven temperature to 350F. Spoon sauce over
breasts of hens (try to keep the chunky part of mixture
on top of the birds). Bake 10 to 20 minutes more, until
juices inside the thigh joint run clear when pierced with a
knife.
These small birds are fabulous for fuss-free serving because
each person gets a whole hen. Cooking time will vary,
depending on the size of the birds. Allow an extra 10 to 20
minutes for larger hens. Atkins - Mustard-and-Onion-Sauced Cornish Hens
Copyright 2005 Atkins Nutritionals, Inc., All Rights Reserved. For more on how to do Atkins, go to Atkins Diet
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