6	Cornish games hens, about 1 1/4 pounds (600 g) each, rinsed well, patted dry, and split in half lengthwise

olive oil cooking spray

3	tablespoons (23 g) unseasoned dried bread crumbs

2	tablespoons (9 g) chopped parsley

2	large garlic cloves, minced

1	teaspoon (5 ml) crushed dried rosemary

1/4	teaspoon (0.6 ml) crushed dried thyme

Dried Fruit Stuffing:

2/3	cup (80 g) no-sugar-added dried cherries or cranberries, chopped

12	dried apricot halves, chopped

8	dried apples, chopped

1/3	cup (43 g) dried currants

1	cup (160 g) chopped onion

2	medium celery ribs with leaves, chopped

2	tablespoons (25 g) reduced-fat margarine, melted

2	teaspoons (10 ml) crushed dried sage

1/2	teaspoon (5 ml) crushed dried thyme

3	cups (300 g) fresh bread crumbs

1/2	cup (120 ml) dry white wine

up to 1/2

cup (120 ml) fat-free no-salt-added canned chicken broth

juice and grated zest of 1 lemon

1. Preheat oven to 350°F (160°C), Gas Mark 3.
2. Lightly coat game hen halves with cooking spray. Combine bread crumbs, parsley, garlic, rosemary, and thyme. Sprinkle over the hens.
3. In a large bowl, combine fruits, onion, celery, melted margarine, and sage. Stir in bread crumbs. Moisten with wine and chicken broth to desired consistency. Transfer mixture to a large oven-proof shallow casserole dish. Arrange seasoned game hen halves on top. Drizzle with lemon juice and top with lemon zest.
4. Cover with aluminum foil and bake until hens are tender, about 40 minutes. Uncover and continue to bake until hens are nicely browned, another 5 to 10 minutes. Serve at once.

Note: The analysis assumes that you will not eat the skin of the game hen. If you do, add 100 calories and 11 grams of fat.