Roast Hens with Golden Vegetable Hash

Gluten Free
Dairy Free
Very Healthy
Health score
66%
Roast Hens with Golden Vegetable Hash
45 min.
2
1323kcal

Suggestions


Indulge in the mouthwatering flavors of our Roast Hens with Golden Vegetable Hash! Perfectly designed for those seeking a healthy yet satisfying meal, this dish is gluten-free and dairy-free, making it an excellent choice for a variety of dietary needs. Captivating the palate, the tender Cornish hens soak in a zesty marinade of balsamic vinegar and soy sauce, infused with fresh sage and garlic, ensuring each bite is brimming with delightful flavor.

The vibrant golden vegetable hash, featuring colorful cubes of banana squash, Yukon Gold potatoes, and sweet red bell peppers, not only adds visual appeal but also packs in a nutritious punch. As the hens roast to a crispy perfection, the vegetables caramelize beautifully, creating a hearty and wholesome accompaniment that’s bound to impress at lunch or dinner.

With a total cooking time of just 45 minutes, this dish is as convenient as it is delicious, making it ideal for busy weeknights or a special weekend gathering. Serving two, it's perfect for an intimate meal or can easily be doubled for entertaining guests. Bring a touch of gourmet dining to your table with this delectable roast hen recipe—your taste buds will thank you!

Ingredients

  • 0.3 cup balsamic vinegar 
  • oz banana squash 
  •  cornish game hens 
  • tablespoon rubbed sage dried fresh chopped
  •  rubbed sage dried fresh (2 to 3 in. long)
  • cloves garlic minced peeled
  • tablespoons olive oil 
  • oz onion 
  • 0.1 teaspoon pepper 
  • oz bell pepper red
  • 0.3 teaspoon salt 
  • tablespoons soya sauce 
  • oz yukon gold potatoes 

Equipment

  • oven
  • baking pan
  • ziploc bags

Directions

  1. Remove necks and giblets from hens if present; reserve for another use or discard. Rinse hens and pat dry. In a 1-gallon zip-lock plastic bag, mix vinegar, 1 tablespoon olive oil, soy sauce, chopped sage, and half the garlic.
  2. Add hens. Seal bag and chill, turning occasionally, at least 1 hour or up to 1 day.
  3. Rinse squash, potato, and bell pepper.
  4. Cut off and discard skin from squash. Stem and seed bell pepper. Peel onion.
  5. Cut squash, potato, pepper, and onion into 1/2-inch cubes; put in a 9- by 13-inch baking pan.
  6. Add remaining 2 tablespoons olive oil, remaining garlic, the whole sage leaves, 1/4 teaspoon salt, and 1/8 teaspoon pepper; mix well.
  7. Lift hens from marinade; discard marinade. Set birds slightly apart, breast up, on a rack in a 10- by 15-inch baking pan. Tie ends of drumsticks loosely together with cotton string.
  8. Place vegetables on the top rack and hens on the bottom rack of a 425 regular or convection oven. Roast, stirring vegetables occasionally, until vegetables are browned and tender when pierced and hens are browned and meat at thigh bone is no longer pink (cut to test), 45 to 60 minutes.
  9. Add salt and pepper to hash to taste. Scoop onto plates or a platter. Arrange hens alongside.

Nutrition Facts

Calories1323kcal
Protein25.85%
Fat58.14%
Carbs16.01%

Properties

Glycemic Index
134.88
Glycemic Load
20.82
Inflammation Score
-10
Nutrition Score
50.594782870749%

Flavonoids

Apigenin
0.03mg
Luteolin
0.73mg
Isorhamnetin
4.26mg
Kaempferol
1.49mg
Myricetin
0.07mg
Quercetin
18.37mg

Nutrients percent of daily need

Calories:1322.74kcal
66.14%
Fat:84.97g
130.72%
Saturated Fat:20.66g
129.15%
Carbohydrates:52.63g
17.54%
Net Carbohydrates:43.84g
15.94%
Sugar:16.87g
18.75%
Cholesterol:454.5mg
151.5%
Sodium:1598.37mg
69.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:84.99g
169.98%
Vitamin C:191.34mg
231.92%
Vitamin B3:29.32mg
146.58%
Vitamin B6:2.38mg
118.98%
Vitamin A:5668.27IU
113.37%
Phosphorus:810.29mg
81.03%
Selenium:55.06µg
78.65%
Potassium:2401.47mg
68.61%
Vitamin B2:1.03mg
60.36%
Vitamin K:55.28µg
52.65%
Manganese:0.91mg
45.31%
Zinc:6.37mg
42.47%
Vitamin E:6.34mg
42.27%
Magnesium:162.63mg
40.66%
Vitamin B1:0.58mg
38.68%
Iron:6.93mg
38.47%
Vitamin B5:3.84mg
38.41%
Fiber:8.79g
35.14%
Folate:134.09µg
33.52%
Copper:0.53mg
26.46%
Vitamin B12:1.49µg
24.75%
Calcium:162.41mg
16.24%
Source:My Recipes