Low Cholesterol Rock Cornish Hens
Juicy, flavorful rock Cornish hens are baked with green onions, vermouth, lemon, and soy sauce, offering a delicious low-cholesterol meal perfect for family dinners.
Ingredients
Instructions
- Wash hens and pat dry.
- Split hens lengthwise.
- Sprinkle green onions in a 12 x 8 x 2-inch baking dish coated with vegetable cooking spray.
- Place hens over onions.
- Combine vermouth, lemon juice, and soy sauce; pour over hens, then sprinkle lightly with paprika and pepper.
- Bake at 450°F for 15 minutes.
- Reduce heat to 350°F and bake an additional 25 minutes or until done.
Tips & Substitutions
For added flavor, marinate the hens in the vermouth, lemon juice, and soy sauce mixture for a few hours or overnight. If you don't have dry vermouth, white wine or chicken broth can be excellent substitutes. For a touch of sweetness, consider adding a teaspoon of honey or maple syrup to the marinade. Adjust the paprika according to your spice preference for a bit of heat.
Serving Suggestions
Serve the hens alongside roasted vegetables or a fresh salad for a balanced meal. They pair beautifully with Grape Tea or a light white wine. For a complete feast, consider serving with garlic mashed potatoes or quinoa. A side of steamed green beans can add a nice crunch and color to the plate.
Storage & Reheating
Leftover Cornish hens can be stored in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven at 350°F until warmed through, about 15-20 minutes, to maintain their moisture. You can also microwave them, but be careful not to overheat, as this can dry them out.
Nutrition & Diet Analysis (per serving)
Each serving of Low Cholesterol Rock Cornish Hens contains roughly 150 calories, with 8g protein, 35g carbohydrates, and 2g fat. It is an excellent source of dietary fiber (48% of the Daily Value) and iron (30% of the Daily Value), and a good source of calcium and potassium. Note that it is relatively high in sodium, at 1041mg per serving (45% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use regular chickens instead of Rock Cornish hens?
Yes, you can substitute regular chickens, but adjust the cooking time accordingly as they will take longer to cook through. A whole chicken typically requires about 1 to 1.5 hours at 350°F, depending on its size.
What can I use instead of soy sauce for a gluten-free option?
For a gluten-free alternative, you can use tamari or coconut aminos. Both provide a similar flavor profile without the gluten, making them perfect for those with dietary restrictions.
Can I make this dish ahead of time?
Absolutely! You can prepare the hens and the marinade in advance, then store them in the refrigerator for up to a day. When ready to cook, just follow the baking instructions. This can save you time on a busy day.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).