Diabetic Recipes

Game Hens Roasted on Herb and Dried Fruit Stuffing

(makes 12 servings)

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.
Per serving: 354 calories (28% calories from fat), 38 g protein, 11 g total fat (2.9 g saturated fat), 24 g carbohydrate, 2 g dietary fiber, 110 mg cholesterol, 525 mg sodium
Diabetic exchanges: 5 lean protein, 1 1/2 carbohydrate (1/2 bread/starch, 1 fruit)
Per serving (hen only): 243 calories (36% calories from fat), 36 g protein, 9 g total fat (2.5 g saturated fat), 2 g carbohydrate, 0 dietary fiber, 110 mg cholesterol, 409 mg sodium
Diabetic exchanges: 5 lean protein
Per serving (stuffing only): 111 calories (13% calories from fat), 2 g protein, 2 g total fat (0.4 g saturated fat), 23 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 115 mg sodium
Diabetic Exchanges: 1 1/2 carbohydrate (1/2 bread/starch, 1 fruit)

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.