Cornish Hen with Broccoli Bake

The secret to this succulent roasted Cornish game hen is to generously rub a mixture of lemon zest, herbs and spices under the skin to infuse the meat with the fragrant flavors.

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Ingredients

1. 1 Cornish/Indian game hen
2. 2 cloves garlic, minced
3. 1 tsp. / 1 g dried rosemary, crushed
4. Zest of 1 lemon
5. ¼ tsp. / 1½ g salt
6. ⅛ tsp. / 1 g coarsely ground black pepper
7. 1 lb. / 454 g broccoli florets
8. 1 onion, quartered
9. 1 Tbsp. / 15 ml olive oil
10. 1 Tbsp. / 15 ml balsamic vinegar

Directions

1. Preheat your oven to 375°F / 190°C.
2. With a paring knife, carefully separate the skin from the breast and drumsticks, but do not remove.
3. In another bowl, combine half of the rosemary with the garlic, pepper, salt and lemon zest.
4. Rub ¾ of the rosemary mix under the breast and drumstick skin.
5. Tie wing tips to the body, and the drumsticks to the tail, with the use of cotton string. Rub the remaining rosemary mix all over the skin.
6. Place the hen on a roasting pan, and roast uncovered for about an hour.
7. Meanwhile, combine and lightly toss lightly the broccoli and onion with olive oil and balsamic vinegar in a bowl.
8. During the last 20 minutes of roasting, place the broccoli mixture around the hen in the baking pan; cover with foil and continue to roast for 15 minutes more.
9. When done, remove the string. Cover with foil; set aside to allow to cool for about 10 minutes before serving on a platter.

Serving size: ⅙ hen (5 oz / 140 g)

Exchanges per Serving: ⅓ Carb, 1½ Protein, ½ Fat

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