ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Oriental Hens

Oxmoor House
Prep time 16 mins
Cook time 1 hr, 25 mins
Other time 4 hrs, 5 mins
Yield 4 servings (serving size: 1 hen half)
Cornish hens are small, specially-bred chickens that typically weigh less than 1 1/2 pounds and have tender meat. Cook the hens with the skin on to keep them perfectly moist throughout the cooking process, but remove and discard it before serving for a low-fat feast. Garnish with rosemary or thyme sprigs.

Ingredients

  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons dry sherry
  • 1 tablespoon light brown sugar
  • 2 teaspoons sesame oil
  • 1 teaspoon ground allspice
  • 1 teaspoon chopped fresh rosemary
  • 2 garlic cloves, minced
  • 2 (1 1/2-pound) Cornish hens
  • Cooking spray

Nutrition Information

  • calories 216
  • fat 7.2 g
  • satfat 1.6 g
  • protein 29.9 g
  • carbohydrate 5.0 g
  • cholesterol 133 mg
  • iron 1.4 mg
  • sodium 369 mg
  • caloriesfromfat 31 %
  • fiber 0.4 g
  • calcium 29 mg

How to Make It

  1. Preheat oven to 350°.

  2. Combine first 7 ingredients in a small bowl.

  3. Remove and discard giblets and necks from hens. Rinse hens under cold water; pat dry. Place hens in an 11 x 7-inch baking dish. Pour marinade evenly under skin and inside of hens. Cover and chill 4 hours. Drain; discard marinade.

  4. Working with 1 hen at a time, tie ends of legs together with string. Place hens, meaty side up, on a broiler pan coated with cooking spray. Lift wing tips up and over back; tuck under hen. Insert a meat thermometer into meaty part of a thigh, making sure not to touch bone. Bake at 350° for 1 hour and 25 minutes or until thermometer registers 170°, basting occasionally. Let stand 5 minutes. Remove skin and discard.

Oxmoor House Healthy Eating Collection