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Grilled Honey Mustard Cornish Hens

- 18 January 2009, 10:01

I remember well the day I was told I was a diabetic. I thought my world had come to an end. I loved food! Would I no longer be able to eat wonderful, melt in your mouth food?

Well after the shock wore off, and I did a lot of research and learning, I found that, yes, I can still have wonderful food. Everything in moderation. And, I do mean in moderation. Cutting back my portion sizes was one of the first things I had to learn.

Below is a wonderful Cornish Hen recipe that my husband and I enjoy. Before diabetes, I would have eaten an entire Cornish Hen by myself. But look – this recipe serves four people. Remember I said, everything in moderation.

Grilled Honey Mustard Cornish Hens
(makes 4 servings)

1/4 cup Dijon mustard
1 large shallot, minced
2 cloves of garlic, minced
1/2 cup white wine or low sodium chicken broth
2 teaspoons honey
Freshly ground pepper to taste
2 Cornish game hens, about 1 pound each, halved lengthwise

Whisk together the mustard, shallot, garlic, wine or chicken broth, honey, and pepper. Brush over both sides of the hens, place in a large plastic bag, pour in remaining marinade and refrigerate for 1 to 4 hours.

Light your grill. Grill 4 inches from the source of heat for 30 minutes, turning frequently, until juices run clear when hen is pricked with a tip of a sharp knife.

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

Betty Lynch, author of Back to the Table with My Country Kitchen, and owner of My Country Kitchen, Easy Answers to Bring Your Family Together.  You may visit her website at http://www.mycountrykitchen.com


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