Morrocan-Style Roast Cornish Hens with Vegetables

Dairy Free
Very Healthy
Health score
60%
Morrocan-Style Roast Cornish Hens with Vegetables
285 min.
8
993kcal

Suggestions

Ingredients

  • teaspoon pepper black
  • 1.5 lb butternut squash peeled seeded cut into 1 1/2-inch chunks
  • 28 oz canned tomatoes whole drained chopped canned
  • teaspoon caraway seeds 
  • 0.5 teaspoon ground pepper 
  • 0.5 cup chicken broth 
  • lb cornish game hens halved lengthwise
  • servings couscous 
  • tablespoons parsley mixed fresh chopped
  •  garlic clove 
  • 1.5 teaspoons ground cinnamon 
  • teaspoons ground cumin 
  • teaspoons ground ginger 
  • 0.3 cup honey 
  • 0.3 cup juice of lemon fresh
  • tablespoons olive oil 
  • medium onion 1-inch-thick cut lengthwise into wedges
  • tablespoons paprika 
  •  bell pepper red quartered cut into 1 1/2-inch pieces
  • 1.5 tablespoons salt 
  • medium turnip 1-inch-thick peeled halved lengthwise ()
  • large zucchini halved lengthwise cut into 1 1/2-inch pieces ()

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • roasting pan
  • aluminum foil
  • rolling pin
  • chefs knife

Directions

  1. Preheat oven to 425F.
  2. Coarsely grind caraway seeds with salt in an electric coffee/spice grinder or crush with a rolling pin. Mince garlic, then mash to a paste with salt mixture using flat side of a chef's knife.
  3. Transfer paste to a large bowl and whisk in honey, lemon juice, oil, spices, and pepper.
  4. Put zucchini, turnips, bell peppers, butternut squash, and onions in an oiled large roasting pan, then add half of spice mixture and toss until well coated. Stir tomatoes and broth into vegetables.
  5. Add hens to large bowl with remaining spice mixture and toss to coat, then arrange hens, breast sides up, over vegetables in pan.
  6. Cover pan tightly with foil and roast in middle of oven 1 hour. Uncover and roast until hens are browned and vegetables are tender, 20 to 30 minutes more. Skim fat from cooking liquid.
  7. Sprinkle herbs on top and spoon some cooking liquid over hens.

Nutrition Facts

Calories993kcal
Protein24.76%
Fat40.61%
Carbs34.63%

Properties

Glycemic Index
56.66
Glycemic Load
38.28
Inflammation Score
-10
Nutrition Score
47.29434805331%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.1mg
Naringenin
0.11mg
Apigenin
6.47mg
Luteolin
0.22mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.48mg
Quercetin
6.25mg

Nutrients percent of daily need

Calories:993.3kcal
49.66%
Fat:45.03g
69.28%
Saturated Fat:11.83g
73.92%
Carbohydrates:86.43g
28.81%
Net Carbohydrates:75.94g
27.61%
Sugar:21.07g
23.41%
Cholesterol:286.62mg
95.54%
Sodium:1710.94mg
74.39%
Alcohol:0g
100%
Protein:61.77g
123.54%
Vitamin A:11837.49IU
236.75%
Vitamin C:97.1mg
117.7%
Vitamin B3:21.69mg
108.47%
Vitamin B6:1.54mg
77.03%
Manganese:1.52mg
75.76%
Vitamin K:71.49µg
68.09%
Phosphorus:636.14mg
63.61%
Potassium:1848.16mg
52.8%
Selenium:35.89µg
51.27%
Vitamin B2:0.76mg
44.91%
Fiber:10.49g
41.95%
Magnesium:163.34mg
40.83%
Iron:6.88mg
38.24%
Vitamin B1:0.57mg
37.95%
Vitamin B5:3.56mg
35.58%
Copper:0.67mg
33.37%
Vitamin E:4.98mg
33.22%
Zinc:4.89mg
32.61%
Folate:107.22µg
26.8%
Calcium:181.14mg
18.11%
Vitamin B12:0.94µg
15.64%
Source:Epicurious