Roast Cornish Hen with Spicy Orange Sauce
|Cornish hen||1 1⁄4 Pound|
|White pepper||1⁄8 Teaspoon|
|Sugar free orange juice||1⁄2 Cup (8 tbs)|
|Lemon juice||1⁄4 Cup (4 tbs)|
|Arrowroot||2 Teaspoon, dissolved in 2 tablespoons water|
|Water||2 Tablespoon (For Dissolving The Arrowroot)|
|Firmly packed dark brown sugar||1 Teaspoon|
|Chicken broth||1⁄4 Cup (4 tbs)|
|Orange peel||1⁄2 , grated|
|Lemon peel||1⁄2 , grated|
|Canned mandarin orange sections||1⁄2 Cup (8 tbs) (No Sugar Added)|
|Fresh parsley||2 Teaspoon, chopped|
1 For the hen: Sprinkle pepper on the hen.
2 Place it on a rack in a roasting pan.
3 Roast at 350 degrees fahrenheit for about 40 minutes, basting occasionally with broth.
4 For the sauce: In a small saucepan, add the juices along with dissolved arrowroot.
5 Bring to a boil over high heat, stirring constantly and cook until thick.
6 Reduce the heat, add sugar, orange and lemon peels, cinnamon stick, and clove and simmer for 5 minutes.
7 Remove from the heat and discard cinnamon stick and clove.
8 To the saucepan, add in the orange sections and simmer, stirring constatntly.
9 Cook until the sections are throughly heated and coated with sauce.
10 Stir in parsley, and remove from the heat.
11 Serve hot.
Calories 326 Calories from Fat 180
% Daily Value*
Total Fat 20 g30.6%
Saturated Fat 5.5 g27.6%
Trans Fat 0 g
Cholesterol 143.2 mg47.7%
Sodium 131.3 mg5.5%
Total Carbohydrates 10 g3.4%
Dietary Fiber 0.92 g3.7%
Sugars 7.4 g
Protein 25 g49.8%
Vitamin A 7.6% Vitamin C 34.5%
Calcium 3% Iron 8.9%
*Based on a 2000 Calorie diet