Recipe: Cornish Hens with Wild Rice

CORNISH HENS WITH WILD RICE
3 cups water or fat-free, reduced-sodium chicken broth
1/2 cup wild rice, rinsed well
1/2 cup brown rice
1 tsp. fresh or 1/2 tsp. dried tarragon
1/2 tsp. fines herbes*
salt and freshly ground pepper
2 tsp. olive oil
1/2 medium onion, finely chopped
4 oz. mushrooms, sliced thin
1/4 cup slivered blanched almonds
2 Cornish hens
1 cup fat-free reduced-sodium chicken broth
4 Tbsp. Seville orange or regular orange marmalade plus 1 tsp. lime juiceIn large saucepan, bring water or broth to boil. Add both rices, tarragon and fines herbes. Bring to boil, reduce heat, cover and simmer 45 minutes or until rice is tender. Transfer cooked rice to bowl. Season with salt and pepper to taste, if desired.

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

Preheat oven to 375 degrees F.

Rinse hens and trim excess fat. Season cavities with salt and pepper, then stuff with rice mixture. Season skin with salt and pepper if desired. Place hens on rack in shallow roasting pan, breast side up. Roast hens, basting with broth every 15 minutes until done, about 75 minutes. (Juices run clear when thigh is pricked with fork).

Meanwhile, melt marmalade in microwave, then pour over hens to glaze during last 30 minutes of roasting. When hens are done, remove and let rest 15 minutes.

Cut each hen in half, lengthwise. Transfer any pan juices to small cup and skim off fat. Divide stuffing between four plates. Place 1/2 hen on top of each bed of rice. Heat pan juices in microwave, then pour over birds. Serve accompanied by cooked vegetables.

*Fines herbes is a dried herb mixture that typically includes parsley, chervil, tarragon and chives, but may include other herbs. Fines herbes are found in the spice section of markets.

Makes 4 servings. Per serving: 456 calories, 12 g. fat (2 g. saturated fat), 53 g. carbohydrate, 35 g. protein, 4 g. dietary fiber, 132 mg. sodium.

Source: The American Institute for Cancer Research