If you're looking for a unique and tasty protein source, look no further than the Cornish game hen. At just 1-1/4 lbs raw, this little bird packs a punch with 793 calories (yield after cooking, bone removed).

In addition to its high calorie count, the Cornish game hen also provides a healthy dose of protein, fat, and other essential nutrients. One hen contains approximately 83 grams of protein, 52 grams of fat, and 3 grams of carbohydrates, making it a great choice for those following a high protein, low carb diet.

In this article, we'll explore the nutritional benefits of Cornish game hen, how to cook it, some recipe ideas, and more. Keep reading to discover why this little bird is a hidden gem in the world of protein sources.

Calories and Macronutrients

As mentioned earlier, one Cornish game hen contains approximately 793 calories (yield after cooking, bone removed). In addition to calories, this little bird also provides a healthy dose of protein, fat, and other essential macronutrients. One hen contains approximately 83 grams of protein, 52 grams of fat, and 3 grams of carbohydrates. It also provides a good source of iron, vitamin B6, and zinc. While the fat content of Cornish game hen is relatively high, it is important to note that much of this fat is in the form of healthy monounsaturated and polyunsaturated fats.

Minerals and Vitamins

In addition to its macronutrient profile, Cornish game hen also provides a number of essential vitamins and minerals. One hen contains approximately 11% of the daily recommended intake of iron, which is important for maintaining healthy red blood cells. It also provides a good source of vitamin B6, which plays a key role in brain development and function. Other important vitamins and minerals found in Cornish game hen include zinc, vitamin B12, and niacin.

Health Benefits

Due to its high protein content and essential nutrient profile, Cornish game hen provides a number of health benefits. One of the biggest benefits of consuming Cornish game hen is its ability to help support muscle growth and repair. Additionally, its high zinc and vitamin B content can help boost immune function and support overall health.

How to Cook Cornish Game Hen

Cornish game hen can be cooked in a number of different ways. One popular method is to roast it in the oven. To roast a Cornish game hen, first preheat your oven to 450 degrees F. Season the bird with salt, pepper, and any other desired seasonings. Place it in a roasting pan and cook for approximately 45 minutes, or until it reaches an internal temperature of 165 degrees F. Other cooking methods for Cornish game hen include grilling, braising, and pan searing.

Recipe Ideas

Looking for some recipe ideas for Cornish game hen? Here are a few to get you started: 1. Garlic and Herb Roasted Cornish Game Hen: Combine minced garlic, chopped rosemary, chopped thyme, olive oil, salt, and pepper. Rub the mixture over the hen and roast as directed above. 2. Grilled Lemon and Herb Cornish Game Hen: Marinate the hen in a mixture of lemon juice, olive oil, garlic, and herbs for at least 30 minutes. Grill over medium-high heat until cooked through.

Cornish Game Hen vs Chicken

While both Cornish game hen and chicken are popular protein sources, there are a few key differences between the two. First and foremost, Cornish game hen is much smaller than chicken, weighing in at only 1-1/4 lbs. This makes it a great choice for individuals who don't need to cook for a large family or group. Additionally, Cornish game hen tends to have a slightly more tender and juicy texture than chicken, which can be dry if it is overcooked.

Origin and History

Cornish game hen is believed to have originated in Cornwall, England, where it was referred to as the 'Indian Game' due to its Indian ancestry. In the early 20th century, breeders in the United States began raising Cornish game hen for meat production. Today, it is a popular protein source consumed around the world.

Buying and Storing Cornish Game Hen

Cornish game hen can typically be found at most grocery stores and specialty meat markets. When buying Cornish game hen, look for birds that are plump with no signs of discoloration or bruising. Once purchased, Cornish game hen should be stored in the refrigerator and used within 2-3 days. Alternatively, it can be frozen for up to 6 months if properly packaged.

Preparation Tips

To ensure that your Cornish game hen is cooked to perfection, it is important to follow a few key preparation tips. First, be sure to allow the bird to come to room temperature before cooking. This will help it cook more evenly. Additionally, be sure to season the bird well and use a meat thermometer to ensure that it reaches an internal temperature of 165 degrees F before serving.

Interesting Facts

Here are a few interesting facts about Cornish game hen: 1. Despite its name, Cornish game hen is not actually a game bird. It is a hybrid of Cornish and White Plymouth Rock chickens. 2. Cornish game hen is often used in gourmet cooking and is a popular choice for elegant dinners and special occasions.