A roasted Cornish game hen (1-1/4 lb, raw) yields approximately 331 calories after cooking, with bone and skin removed. If you want to indulge in the succulent taste of this delicacy without worrying too much about calories, then this article is for you!

Not only do game hens taste amazing, but they are also packed with important nutrients. Each serving is rich in protein and fat, making it an excellent option for a low-carb or keto diet.

In this article, we will explore the many benefits of cooking and serving Cornish game hens, from their nutritional content to preparation and cooking tips.

Serving Size and Calories

A roasted Cornish game hen weighing 1-1/4 lb, yields approximately 331 calories after cooking with bone and skin removed. The serving size is usually one hen per person. The calorie count will vary slightly depending on the cooking method and seasoning used. For example, using olive oil vs butter or seasoning with fresh herbs vs salt and pepper will alter the final calorie count. If you're counting calories or closely monitoring your macro nutrients, it's important to be mindful of the portion size and other ingredients used in your recipe.

Protein and Fat Content

Cornish game hen is a great source of protein, with each serving containing around 28g of protein. The fat content is high, with approximately 20g of fat per serving. While high in fat, the majority of this is healthy unsaturated fat, making it a great addition to a balanced diet. Protein is essential for muscle growth and repair, while healthy fats can help regulate hormones, boost brain function, and improve heart health.

Vitamins and Minerals

Cornish game hen is also a good source of essential vitamins and minerals. One serving contains around 50% of your recommended daily intake of niacin and selenium, and around 15% of your recommended daily intake of phosphorus, zinc, and vitamin B6. Together, these nutrients support a range of bodily functions, including energy metabolism, immune function, and red blood cell production.

Cooking Tips

Cornish game hens can be roasted, grilled, or pan-fried for a crispy and flavorful finish. When preparing, it's important to remove the giblets from the cavity and rinse the hen in cold water. Some common seasonings include garlic, rosemary, lemon, and thyme, but you can also get creative with your spice blends. To ensure the hen is fully cooked, use a digital thermometer to measure the internal temperature. It should read 165°F before serving.

Health Benefits

As mentioned earlier, Cornish game hen is a great source of protein and unsaturated fat, both of which have important health benefits. Multiple studies have shown that a high protein diet can aid weight loss, improve bone health, and lower blood pressure, while healthy fats can improve heart health and reduce inflammation. Additionally, consuming a varied diet rich in essential vitamins and minerals is important for overall health and disease prevention.

Serving Suggestions

Cornish game hens can be served alongside a variety of sides and accompaniments. Some popular options include roasted root vegetables, seasoned rice, or garlic mashed potatoes. For a healthier twist, consider serving with steamed green beans or a mixed vegetable medley.

Preparation Time

The total preparation and cooking time for a Cornish game hen is usually around 1 hour. This includes time for prepping and seasoning the hen, as well as time in the oven or on the grill. While it may require a bit more attention and care than other proteins, the end result is well worth it.

Cost Analysis

Cornish game hens can be more expensive than other types of poultry, with prices ranging from $3-$10 per pound. However, their unique flavor and presentation make them an excellent option for special occasions or intimate dinner parties. Additionally, the nutritional benefits and ability to customize seasonings and cooking methods make them a worthwhile investment for those looking to prioritize their health and wellness.

Alternative Serving Ideas

If you're looking for alternative ways to serve Cornish game hens, consider stuffing the cavity with herbs and aromatics for added flavor. You can also break down the hen into individual pieces and use for soups, stews, or stir-fry. Finally, consider incorporating cooked game hen into breakfast dishes, such as omelettes or frittatas, for a protein-packed start to your day.

History and Origin

Cornish game hens were first bred in the 1950s and are a cross between a Cornish gamecock and a White Plymouth Rock hen. Their small size and tender meat make them a popular option for a wide range of recipes and cuisines. While they may not be as commonly found at your local grocery store, seek out specialty butchers or farmers markets for the best and freshest options.