Happy, Healthy Mother's Day

by The American Institute for Cancer Research

Rock Cornish game hens, which are roasted whole, with or without stuffing, make a dramatic presentation that belies the cook’s minimal effort. A whole game hen is ofteny considered one portion. But half a bird, served with a variety of whole grains and vegetables, would be a healthier way to say happy Mother’s Day.

To round out the menu, add some colorful vegetables that will add a festive touch as well as extra nutritional benefits. You might want to think in terms of variety. Using a variety of vegetables maximizes the nutritional punch and reinforces the idea that this is a special meal. One possibility is a melange of carrots, broccoli and red bell pepper, lightly sautéed or stir-fried in a little canola oil until tender but still crisp. (If you cut the carrot into thin diagonal slices, the pepper into wedges and the broccoli into small florets, they will achieve tenderness at the same time.) Enhance their flavor with a drizzle of the same melted orange marmalade that is used in the recipe below to baste the Cornish hens.

Cornish Hens with Wild Rice - Makes 4 servings.

4 cups fat-free, reduced-sodium chicken broth, divided
1/2 cup wild rice, rinsed well
1/2 cup brown rice
2 tsp. fresh or 1/2 tsp. dried tarragon
1/2 tsp. fines herbes*
Salt and freshly ground pepper
2 tsp. canola oil
1/2 medium onion, finely chopped
4 oz. mushrooms, sliced thin
1/4 cup slivered blanched almonds
2 Cornish hens, rinsed and trimmed of excess fat.
1 cup fat-free reduced-sodium chicken broth
4 Tbsp. Seville orange or regular orange marmalade
1/2 Tbsp. fresh lime juice

In a large pot, bring 3 cups of broth to a boil. Add rice, tarragon and fines herbes. Bring to a boil, reduce heat, cover and simmer about 45 minutes or until rice is almost tender. Transfer cooked rice to a bowl, draining any excess liquid, if necessary.

While rice cooks, heat oil in a non-stick pan over medium heat. Add onions and sauté until soft and translucent. Raise heat to high. Add mushrooms and almonds, stirring constantly to prevent burning. Sauté about 3 minutes or until nuts are golden. Combine mixture with cooled rice. Season with salt and pepper to taste.

Preheat oven to 375 degrees. Season cavities of hens with salt and pepper. Stuff with rice mixture. Season skin with salt and pepper. Place hens on rack in a shallow roasting pan, breast side up. Roast hens, basting with broth every 15 minutes until done, about 75 minutes. If breast meat becomes brown before cooking is completed, cover lightly with foil.

Meanwhile, gently heat marmalade stove-top or in a microwave oven at low power until melted. Stir in lime juice. Baste hens with mixture to glaze during the last 30 minutes of roasting. When hens are done, remove and let rest 15 minutes. Hens are done when, after pricking a thigh with a fork, the juices run clear.

Cut hens in half, lengthwise. Transfer any pan juices to a small cup and skim off fat. Divide stuffing among four plates. Place 1/2 hen on top of. Gently heat de-fatted pan juices in a microwave oven. Pour over hens. Serve with cooked vegetables.

*Fines herbes is a commercially prepared mixture of dried herbs that typically includes parsley, chervil, tarragon and chives.

Per serving: 213 calories, 9 g. total fat (1 g. saturated fat), 18 g. carbohydrate, 18 g. protein, 2 g. dietary fiber, 769 mg. sodium.