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Рецепт Moroccan Style Roast Cornish Hens With Vegetables

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Порций: 6

Ингредиенты

Cost per serving $3.79 view details
  • 1 tsp caraway seeds
  • 1 1/2 Tbsp. salt
  • 4 x garlic cloves
  • 1/4 c. mild honey
  • 1/4 c. fresh lemon juice
  • 2 Tbsp. extra virgin olive oil
  • 2 Tbsp. paprika
  • 4 tsp grnd cumin
  • 2 tsp grnd ginger
  • 1 1/2 tsp grnd cinnamon
  • 1/2 tsp cayenne
  • 1 tsp freshly-grnd black pepper
  • 2 lrg zucchini - (1 1/4 lbs total) halved lengthwise,
  •     and cut into 1/2" pcs
  • 2 med turnips - (1/2 lb total) peeled, halved
  •     lengthwise, cut crosswise 3/4" pcs
  • 2 x red bell peppers quartered, and
  •     cut into 1" pcs
  • 1 1/2 lb butternut squash peeled, seeded,
  •     and cut into 3/4" cubes
  • 2 med onions cut lengthwise
  •     into 1"-thick wedges
  • 1 can whole tomatoes - (28 ounce) liquid removed, minced
  • 1/2 c. chicken broth
  • 4 x Cornish hens - (1 1/4 to 1 1/2 lbs) halved lengthwise
  • 2 Tbsp. minced fresh parsley
  • 2 Tbsp. minced fresh cilantro
  • 2 Tbsp. minced fresh mint
  •     Cooked couscous for serving

Инструкции

  1. Preheat oven to 425 degrees.
  2. Coarsely grind caraway seeds with salt in an electric coffee/spice grinder or possibly crush with a rolling pin. Mince garlic, then mash to a paste with salt mix using flat side of a chef's knife. Transfer paste to a large bowl and whisk in honey, lemon juice, oil, spices, and pepper.
  3. Put zucchini, turnips, bell peppers, butternut squash, and onions in an oiled large roasting pan, then add in half of spice mix and toss till well coated. Stir tomatoes and broth into vegetables. Add in hens to large bowl with remaining spice mix and toss to coat, then arrange hens, breast-sides up, over vegetables in pan.
  4. Cover pan tightly with foil and roast in middle of oven 15 min. Uncover and roast till hens are browned and vegetables are tender, 45 min more. Skim fat from cooking liquid. Sprinkle herbs on top and spoon some cooking liquid over hens.
  5. This recipe yields 6 to 8 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 526g
Recipe makes 6 servings
Calories 478  
Calories from Fat 223 47%
Total Fat 24.92g 31%
Saturated Fat 6.13g 25%
Trans Fat 0.0g  
Cholesterol 138mg 46%
Sodium 1948mg 81%
Potassium 1317mg 38%
Total Carbs 39.42g 11%
Dietary Fiber 7.1g 24%
Sugars 20.83g 14%
Protein 28.07g 45%
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