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4 Cornish game hens (2lb each)
2 cups sliced yellow onions
2 medium carrots, sliced (1 cup)
4 medium cloves garlic, crushed
1-1/2 cup red wine (Beaujolais or Burgundy)
1-1/3 cup fat-free, low-sodium chicken broth
4 cups sliced button mushrooms
1. Remove fat from cavity of hens and split hens in half.
2. Coat 2 large nonstick skillets just large enough to hold hen halves in 1 layer with olive oil spray. Heat over medium-high heat. Brown hens on both sides, about 5 minutes total.
3. Remove hens to a plate and pour off any excess fat. Add onions, carrots, and garlic to one of skillets. Saute until vegetables start to shrivel, about 5 minutes.
4. Return hen halves to skillet, lower heat to medium, and cover with lid. Let cook until halves are cooked through, about 20 minutes. A meat thermometer should read 170F for white meat and 180F for dark meat.
5. Remove hens to a dish and cover with foil to keep warm. Pour off any remaining fat, add wine, and scrape brwon bits from bottom of skillet while wine simmers, about 2 minutes.
6. Add broth and mushrooms. Simmer 2 minutes.
7. Remove skin from hens and add salt and pepper, to taste. Return hens to skillet and warm through.
This recipe taken from Prevention's Low Carb Holiday Recipes.
Per Serving: 200cal, 26g pro, 7g carb, 4.5g fat, 1g sat fat, 110mg chol, 1g fiber, 150mg sodium
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