Cornish Hens Provençale

recipe
Tomatoes, garlic, and olive oil are the key ingredients of Provençale cooking, and ideal for low-carb eating.

Yield:

4 servings (serving size: 1/2 hen and one-fourth of vegetable mixture)

Recipe from

Oxmoor House

Nutritional 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

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

Preparation

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.

carbo rating: 8

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005
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