Tandoori Cornish Hens

Recipe Image

This recipe makes 6 servings
Recipe Nutrition Info Comments 0
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The spices of India flavor these game hens. Use 0% plain Greek yogurt if you like for more flavor and richness.

Ingredients

  • 3 whole hens, cornish, whole
    approximately 1 pound each
  • 1 1/2 teaspoon chili powder
    divided
  • 1/2 teaspoon salt
    (optional)
  • 1 pinch pepper, black ground
  • 3 tablespoon lime juice, fresh
  • 1 cup(s) yogurt, fat-free plain
  • 3 clove(s) garlic
    chopped
  • 1 piece(s) ginger, fresh
    1 inch, peeled and coarsely chopped
  • 1 small onion(s)
    coarsely chopped
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon turmeric, ground
  • cilantro, fresh
    or parsley sprigs, for garnish (optional)

Instructions


  • 1

    Thaw the hens if frozen. Rinse, remove the giblets and neck, and pat dry. Make several slits in the skin, then split the hen in half along the breastbone.

  • 2

    In a small bowl, combine 1 teaspoon of the chili powder, the salt, if using, black pepper, and lime juice. Rub the mixture all over the hens and set aside for about 15 minutes.

  • 3

    In a blender, purée the yogurt, garlic, ginger, onion, cumin, turmeric, and the remaining 1/2 teaspoon chili powder. Place the poultry in a large bowl and add the yogurt mixture. Mix well to coat all the pieces. Cover and refrigerate for at least 8 hours, turning occasionally.

  • 4

    Preheat the oven to 400°F. Place the hens, skin side up, on a rack in a roasting pan. Cook the hens for 45 to 60 minutes, until the hens are thoroughly cooked. Test for doneness by pricking the skin of the thigh; the juice should run clear.

  • 5

    Remove the skin before eating, and garnish with lime and cilantro or parsley, if using. Each serving is 1/2 game hen.

Nutritional Information Amount Per Serving
  • Calories150
  • Total Fat4g
  • Saturated Fat1g
  • Sodium100mg
  • Carbohydrates8g
  • Dietary Fiber1g
  • Protein22g
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