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Tandoori-Spiced Game Hens
Tandoori-Spiced Game Hen
Yield: Makes 8 servings
Ingredients:
4cups (32 ounces) plain fat-free yogurt
1tablespoon curry powder
1tablespoon sweet paprika
1teaspoon bottled puréed ginger
1teaspoon bottled puréed garlic
4fresh Cornish game hens, all visible fat removed
Preparation:
1.Combine yogurt with curry powder, paprika, ginger and garlic in large bowl; mix well.2.Cut game hens in half by cutting through breast bone. Remove triangular breast bone; discard. Rinse hens.3.Place hens in resealable food storage bags. Divide yogurt mixture among hens; seal bags. Marinate in refrigerator 2 to 3 hours or overnight, turning bags once or twice.4.Preheat oven to 500°F. Remove hens from bags; discard marinade. Place hens, skin side down, on cutting board; brush off excess marinade. Place hens on racks lightly sprayed with nonstick cooking spray. Place racks in shallow baking pans. Bake 30 to 35 minutes or until no longer pink in center and juices run clear. Garnish, if desired, with fresh celery leaves.
Note:
Remove the skin before serving to keep the fat at 4 grams per serving. With skin, the fat is 24 grams per serving, 7 of it saturated.
Nutritional Information:
Serving Size: 1 game hen
Sodium
130 mg
Protein
28 g
Fiber
Carbohydrate
6 g
Cholesterol
110 mg
Saturated Fat
1 g
Total Fat
4 g
Calories from Fat
23 %
Calories
179
Dietary Exchange:
Meat
3
Milk
1/2
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