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Cornish Hens Provençale

Yield 4 servings (serving size: 1/2 hen and one-fourth of vegetable mixture)
Tomatoes, garlic, and olive oil are the key ingredients of Provençale cooking, and ideal for low-carb eating.

Ingredients

  • 2 (1 1/2-pound) Cornish hens, skinned
  • Cooking spray
  • 1 tablespoon olive oil
  • 1 3/4 cups chopped leek
  • 1 (14 1/2-ounce) can no-salt-added whole tomatoes, drained and chopped
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1/4 cup dry white wine
  • 1 (2 1/4-ounce) can sliced ripe olives, drained
  • 1 teaspoon dried thyme
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 bay leaf

Nutrition Information

  • calories 261
  • caloriesfromfat 0.0 %
  • fat 10.2 g
  • satfat 2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 31.2 g
  • carbohydrate 10.6 g
  • fiber 2.3 g
  • cholesterol 133 mg
  • iron 3.4 mg
  • sodium 478 mg
  • calcium 81 mg

How to Make It

  1. Preheat oven to 375°.

  2. Remove and discard giblets and neck from hens. Rinse hens under cold water; pat dry. Split each hen in half lengthwise. Trim excess fat.

  3. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add hens; cook until hens are lightly browned on both sides, turning occasionally. Remove hens from pan. Add leek; sauté until tender.

  4. Place leek and hens, meaty sides up, in an 11 x 7-inch baking dish. Combine tomatoes and next 9 ingredients; pour over hens. Cover and bake at 375° for 20 minutes. Uncover and bake 10 more minutes or until a meat thermometer registers 180°. Remove and discard bay leaf.

  5. carbo rating: 8

The Complete Step-by-Step Low Carb Cookbook