Diabetes Forecast

Lemon-Garlic Cornish Hens

Per Serving

Lemon-Garlic Cornish Hens

Makes: 8 servings
Serving Size: 1/2 Cornish hen (without skin)
Calories 200
Fat 7 g
Saturated Fat 1.5 g
Trans Fat 0 g
Carbohydrate 3 g
Fiber 0 g
Sugars 0 g
Cholesterol 130 mg
Sodium 180 mg
Potassium 360 mg
Protein 30 g
Phosphorus 200 mg
Choices: Lean Protein 4
  • Makes: 8 servings
  • Serving Size: 1/2 Cornish hen (without skin)
  • Preparation Time: 20 minutes
  • Cooking Time: 50 minutes


2 large lemons
4 (1 1/4-lb) Cornish game hens, giblets removed
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper
8 fresh thyme sprigs
2 Tbsp. olive oil
2 bulbs garlic, peeled (about 20 cloves)
1/2 cup dry white wine
1/2 cup low-fat, reduced-sodium chicken broth


  1. Preheat the oven to 450 F.
  2. Cut 1 lemon into 8 wedges. Sprinkle the cavity of each Cornish hen with the salt and pepper. Stuff 2 lemon wedges and 2 thyme sprigs into the cavity of each hen. Lift up the skin of each hen and rub with some of the olive oil. Rub the outside skin of each hen with the remaining olive oil. Set the hens in a heavy roasting pan, breast side up. Scatter the garlic cloves in the pan and pour the white wine over all.
  3. Roast the hens for 25 minutes. Lower the oven temperature to 350 F. Cut the remaining lemon in half. Squeeze the lemon over the hens and pour in the broth. Roast the hens for 25 minutes more, or until the internal temperature reaches 165 F. Remove the hens from the pan and set on a carving board. Cut the hens in half. Place the hens on a serving platter.
  4. Pour the roasting pan juices and garlic into a small saucepan. Bring to boiling. Add the pan juices to a gravy bowl. Serve the hens with the pan juices. Remove the skin before eating.

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