Mon 21 Jan 2008
Serves 4
Skim milk contains all the calcium and protein of whole milk. Use it to make a prudent version of mushroom “cream” sauce.
2 fresh Cornish game hens
3 tablespoons vegetable oil
1/2 pound mushrooms, halved or quartered
2 small onions, peeled and cut in thin wedges
1 cup low-sodium chicken broth
1/8 teaspoon ground pepper
2 bay leaves
1 cup skim milk
1 tablespoon cornstarch
Remove and discard any fat from cavities of hens. In a 5-quart Dutch oven or large deep skillet, over medium heat, heat oil. Add hens; cook about 20 minutes, turning to brown on all sides. Remove hens from pan and set aside. Pour off all but 2 tablespoons drippings; stir in mushrooms and onion. Cook 3 minutes or until tender, stirring occasionally. Stir in broth, pepper and bay leaves.
Return hens to pan; reduce heat to medium low. Cover and simmer 45 minutes or until tender. Remove hens to serving platter and cut in half. Discard bay leaves. In cup, blend milk and cornstarch until smooth; stir into liquid in pan. Over medium heat, bring to a boil; boil 1 minute, stirring constantly. Serve sauce with hens.
Nutritional Figures Per Serving
Calories 446. Protein 38 grams. Carbohydrate 9 grams. Fat 28 grams. Cholesterol 111 mg. Sodium 151 mg.
Chicken Recipes – The Perdue Chicken Cookbook
Copyright (C) by Mitzi Perdue – Used with Permission
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