Mustard-And-Onion-Sauced Cornish Hens

Recipe Ingredients

2		Cornish game hens - (1 to 1 1/2 lbs ea)
2 tablespoons	30ml	Extra-virgin or pure olive oil - divided
1 teaspoon	5ml	Kosher salt
		= (or 1/2 tspn regular salt)
1/2 teaspoon	2.5ml	Freshly-ground black pepper
1 teaspoon	5ml	Onion - finely chopped (medium)
1 teaspoon	5ml	Garlic clove - minced (medium)
3 tablespoons	45ml	White wine
1 1/2 tablespoons	22ml	Whole-grain mustard
1 teaspoon	5ml	Minced fresh thyme

Recipe Instructions

Heat oven to 425 degrees. Arrange hens breast-side up on a broiler pan. Drizzle 1 tablespoon of the oil over the hens, spreading over entire surface. Sprinkle all over with salt and pepper. Bake 20 minutes.

Meanwhile, heat remaining tablespoon oil in a small skillet over medium heat. Cook onion 5 minutes, until translucent. Add garlic, and cook 1 minute more. Add wine, and boil 30 seconds; stir in mustard and thyme and remove from heat.

Reduce oven temperature to 350 degrees. Spoon sauce over breasts of hens (try to keep the chunky part of mixture on top of the birds). Bake 10 to 20 minutes more, until juices inside the thigh joint run clear when pierced with a knife.

This recipe yields 2 servings.

Carbohydrates: 7.5 grams

Net Carbs: 6 grams

Fiber: 1.5 grams

Protein: 81 grams

Fat: 79 grams

Calories: 1104

Source:
Atkins Cookbook at http://atkinscenter.com

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