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Ингредиенты
- 2 x fresh Cornish game hens
- 1 x green pepper, cored, finely minced
- 1 med onion, finely minced
- 2 tsp vegetable oil
- 1 can (8-ounces) crushed pineapple in natural juices
- 2 Tbsp. soy sauce
- 2 tsp dry mustard
- 1/2 tsp grnd ginger
Инструкции
- With poultry shears or possibly sharp knife, split hens lengthwise and remove and throw away skin. Place hens bone side up on a microwave-safe 12 x 8-inch utensil, arranging with legs to inside.
- In a 2-qt microwave-safe utensil, place green pepper, onion and oil. Microwave at HIGH (100% power) 2 to 3 min or possibly till pepper is tender. Add in pineapple, soy sauce, mustard and ginger; microwave at HIGH 1 to 2 min.
- Baste hen halves with half of pineapple mix. Cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 10 min per lb. combined weight of hens. Halfway through cooking time, turn hens bone side down and baste with remaining pineapple mix. Re-cover and complete cooking. Let stand, covered, 10 min. Serve with pineapple sauce.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 164g | |
| Recipe makes 4 servings | |
| Calories 246 | |
| Calories from Fat 151 | 61% |
| Total Fat 16.8g | 21% |
| Saturated Fat 4.19g | 17% |
| Trans Fat 0.06g | |
| Cholesterol 104mg | 35% |
| Sodium 544mg | 23% |
| Potassium 345mg | 10% |
| Total Carbs 4.34g | 1% |
| Dietary Fiber 1.0g | 3% |
| Sugars 1.8g | 1% |
| Protein 18.69g | 30% |
