Recipes: Grilled Honey Mustard Cornish Hens

the recipes

june 2000

Grilled Honey Mustard Cornish Hens

Grilled Honey Mustard Cornish Hens

(makes 4 servings)

1/4	cup (58 g) Dijon mustard
1	large shallot, minced
1/4	cup (60 ml) fresh lime juice
2	teaspoons (10 ml) honey
	freshly ground pepper to taste
2	Cornish game hens, about 1 pound (480 g) each, halved lengthwise

Whisk together the mustard, shallot, lime juice, honey, and pepper. Brush over both sides of the hens, cover, and refrigerate for 1 hour.
Light a grill or preheat the broiler. Grill or broil 4 inches (5 cm) from the source of heat for 30 minutes, turning frequently, until juices run clear when hen is probed with a tip of a sharp knife.

Per serving (skin removed before eating):	166 calories (27% calories from fat), 26 g protein, 5 g total fat (1.1 g saturated fat), 3 carbohydrates, 0 dietary fiber, 117 mg cholesterol, 259 mg sodium
Diabetic exchanges:	4 lean protein

Baked Zucchini, Tomato, and Potato Casserole

(makes 4 servings)

	olive oil cooking spray
2	medium tomatoes, cored and sliced
2	medium zucchini, stems removed and cut on the diagonal in 1/2-inch ( cm) slices
1	large russet potato, peeled and thin sliced
4	large cloves garlic, peeled and sliced
1/2	cup (30 g) loosely packed fresh basil leaves, shredded
	freshly ground pepper
2	tablespoons (13 g) freshly grated Parmesan cheese

Lightly coat a shallow casserole with cooking spray. Layer the zucchini slices, alternating with tomatoes slices and potato slices, overlapping slightly. Sprinkle with garlic slices and shredded basil. Season with pepper.
Preheat the oven to 400°F (200°C), Gas Mark 6.
Bake until vegetables are tender, about 35 to 40 minutes. Sprinkle with Parmesan cheese and broil until top is a golden brown. Serve hot.

Per serving:	98 calories (11% calories from fat), 4 g protein, 1 g total fat (0.6 g saturated fat), 18 g carbohydrates, 4 g dietary fiber, 3 mg cholesterol, 68 mg sodium
Diabetic exchanges:	1 carbohydrate ( 1/2 bread/starch, 2 vegetable)

Kiwi Fruit and Blueberries

(makes 4 servings)

2	large ripe kiwi fruit, peeled and sliced crosswise
1	cup (145 g) fresh blueberries
	grated lemon zest
	minced fresh ginger

Arrange 1/4th of the kiwi fruit slices on each of 4 dessert plates.
Top with 1/4th of the blueberries and a sprinkling of lemon zest and fresh ginger. Serve cold.

Per serving:	48 calories (0 calories from fat), 1 g protein, 0 total fat (0 saturated fat), 12 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 4 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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