Star Anise and Tangerine-Roasted Cornish Hens

If you do not have a shallow roasting dish, a broiler pan with the top rack removed will work well, too.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 212
  • Calories from fat: 23%
  • Fat: 5.5g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 1.3g
  • Protein: 33.1g
  • Carbohydrate: 5.6g
  • Fiber: 0.8g
  • Cholesterol: 146mg
  • Iron: 1.3mg
  • Sodium: 479mg
  • Calcium: 35mg

Ingredients

  • 1 tablespoon grated tangerine rind
  • 1/2 cup fresh tangerine juice (about 3 tangerines)
  • 1 teaspoon minced fresh thyme
  • 3 star anise
  • 1 cup fat-free, less-sodium chicken broth, divided
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 small onion, halved and cut in 1/2-inch slices
  • 2 (1 1/2-pound) Cornish hens

Preparation

  1. Preheat oven to 375°.
  2. Combine first 4 ingredients in a small saucepan over medium-high heat. Stir in 1/2 cup broth; bring to a boil. Reduce heat, and simmer until reduced to 1/4 cup (about 7 minutes). Strain broth mixture through a sieve into a bowl; discard solids. Stir in salt and pepper.
  3. Separate onion slices, and place them in an even layer in the bottom of a shallow roasting pan.
  4. Remove and discard giblets and necks from hens. Remove skin; trim excess fat. Working with 1 hen at a time, tie ends of legs together with cord. Lift wing tips up and over back; tuck under hen. Set hens, breast side up, on top of onion slices; brush tops and sides of hens with broth mixture. Bake at 375° for 30 minutes. Add remaining 1/2 cup broth to pan. Bake an additional 10 minutes or until thermometer registers 165°. Remove from oven, and transfer hens to a cutting board or work surface. Keep warm.
  5. Place a zip-top plastic bag inside a 2-cup glass measure. Strain broth mixture through a sieve into zip-top bag; discard solids. Let reserved drippings stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into a small saucepan, stopping before fat layer reaches opening; discard fat. Bring drippings to a boil over medium-high heat. Cook until reduced to 3 tablespoons (about 5 minutes).
  6. Split hens in half lengthwise. Place one hen half on each of 4 plates; drizzle each serving with 2 teaspoons drippings.
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