Indulge in this delightful dish that combines the bright, zesty notes of fresh orange with the aromatic herbs of thyme and rosemary. The Cornish hen is not only tender and juicy but also low in calories and fat, making it a healthy option. Serve it alongside your favorite roasted vegetables for a complete meal that’s as nutritious as it is delicious.
Servings: 4
Nutritional Information Per Serving
- 150 calories
- 4 g total fat
- 1 g saturated fat
- 0 g transfat
- 1 g monounsaturated fat
- 103 mg cholesterol
- 446 mg sodium
- 5 g total carbohydrate
- 1 g dietary fiber
- 3 g total sugars
- 23 g protein
Ingredients
- 2 pounds Cornish hen
- 1 orange, thinly sliced
- 2 garlic cloves, finely chopped
- 1 teaspoon finely chopped fresh thyme
- 1 teaspoon finely chopped fresh rosemary
- ¾ teaspoon kosher salt
- ¼ teaspoon ground black pepper
Directions
- Heat oven to 375° F.
- Place the hen in a baking dish that is 2 inches deep. Stuff hen with orange slices, half the garlic and half the herbs.
- Gently slide the remaining garlic, herbs, salt and pepper underneath the skin around both sides of the hen.
- Bake for 30 to 45 minutes, until the internal temperature reaches 160° F.
- Cover the pan with aluminum foil and allow the hen to rest for 10 to 15 minutes. It will continue to cook as it rests so the internal temperature reaches 165° F.
- To serve, cut the hen in half, remove the skin, and then cut into quarters.
Chef’s Note:
The hen will continue to cook while it’s resting, so pull it out of the oven before it reaches your desired doneness. This is called carry-over cooking. If you don’t plan for carry-over cooking, your hen may be perfectly cooked when you remove it from the oven, but then overcook and dry out while it’s resting.
Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
Relevant reading
Mayo Clinic on Osteoporosis
Around 54 million Americans live with osteoporosis or low bone mass, but many don’t recognize the symptoms until it is too late. Before a bad fall or fracture renders you immobile, learn how to reduce your risk of developing osteoporosis, manage your day-to-day symptoms, and even treat the disease with the tools provided in Mayo Clinic on Osteoporosis.
