Southern-Spiced Deep-Fried Game Hen - PCOS-Friendly Recipe

Servings: 2

Lunch

This Southern-Spiced Deep-Fried Game Hen is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Both poussin (also called a squab chicken) and Rock Cornish game hens are 4- to 6-week-old chickens weighing between 1 1/2 to 2 1/2 pounds, respectively. A whole bird is small enough for single-serving meals.

Ingredients

2 small poussin or Rock Cornish game hens
2 c. buttermilk
1 small onion
1 tbsp. chopped garlic
1 bunch fresh thyme
2 tsp. hot-red-pepper sauce
10 c. canola or peanut oil
2 clove garlic
1/2 tsp. salt
1 c. all-purpose flour
2 tsp. cayenne pepper

Instructions

Remove any visible fat from the birds, rinse under cold water, and pat dry. Combine the buttermilk, onion, garlic, four thyme sprigs, and pepper sauce together in a large bowl. Add the hens, turning to coat. Cover and marinate in the refrigerator for 6 to 12 hours.
Heat oil in a 4-quart Dutch oven fitted with a deep-fat thermometer over medium-high heat to 350 degrees F. Remove hens from the marinade and pat dry with paper toweling. Place 1 garlic clove and remaining thyme sprigs in each hen's cavity, tie the legs together with kitchen twine, and sprinkle hens with salt.
Whisk the flour and cayenne together in a medium bowl. Dredge hens in flour mixture, patting off excess flour. Fry 1 at a time for 10 minutes until crispy and golden brown and cooked through. (An instant-read thermometer should register 170 degrees F when inserted into the thigh meat.) Drain on wire rack and let rest for 10 minutes. Serve warm.

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Frequently Asked Questions

Is Southern-Spiced Deep-Fried Game Hen good for PCOS?

Yes, this Southern-Spiced Deep-Fried Game Hen recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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