Lunch: Cornish Game Hen with Double-Cranberry and Thyme Sauce

Recipe by /contributors/bon-appetit-test-kitchen This is the perfect entrée for a holiday dinner for two. Complete the meal with sautéed green beans and wild mushrooms and a wild-rice pilaf with chopped fresh parsley and hazelnuts. For dessert? Chocolate

This recipe includes superfoods such as:

Cranberries

Health benefits of Cornish Game Hen with Double-Cranberry and Thyme Sauce

Researchers believe that cranberries contain substances that prevent infection-causing bacteria from sticking to the urinary tract walls. However, store-bought cranberry juice is typically all sugar - so make sure to stick with straight cranberries.

Cranberries: The Unsung Hero in PCOS Management

Polycystic Ovary Syndrome (PCOS) stands as one of the predominant hormonal disorders affecting many women across the globe. Finding effective and holistic methods to manage its array of symptoms is often a journey filled with trials and experiments. Amidst the vast spectrum of dietary recommendations, a certain ruby-red fruit emerges as a potential powerhouse: the humble cranberry.

Understanding Cranberries:

Native to North America, cranberries are tiny, tart berries packed with nutrients. They are most commonly known for their ability to support urinary tract health. However, their benefits extend far beyond that, making them a valuable addition to the diet of those managing PCOS.

• 1. Rich in Antioxidants: Cranberries boast a high concentration of antioxidants, especially proanthocyanidins. These compounds can combat oxidative stress, which has been linked to insulin resistance, a common concern for those with PCOS.
• 2. Natural Anti-Inflammatory: Inflammation is often silently associated with PCOS. The anti-inflammatory properties of cranberries can potentially aid in reducing systemic inflammation, indirectly supporting hormonal balance.
• 3. Supports Gut Health: A healthy gut can influence hormonal balance. The fibers and phytonutrients in cranberries promote a balanced gut microbiome, fostering good digestive health.
• 4. Low Glycemic Fruit: Dietary recommendations for PCOS often stress the importance of low glycemic index (GI) foods to maintain steady blood sugar levels. Cranberries fit the bill perfectly, allowing for a sweet treat without the blood sugar spike.

Incorporating Cranberries into Your Diet:

While cranberry juice is widely available, it's essential to opt for unsweetened versions to avoid added sugars. Fresh cranberries can be added to salads, smoothies, or baked goods. Dried cranberries, preferably unsweetened or minimally sweetened, can be a delicious addition to oatmeal, granolas, or as a simple snack.

PCOS management requires a multifaceted approach, and nutrition stands as one of its cornerstones. By integrating cranberries into a balanced diet, individuals with PCOS can harness their benefits, taking a flavorful step towards better health. As with all dietary changes, it's always a good practice to consult with a healthcare professional or nutritionist to ensure the best choices for individual health needs.

Ingredients

3 tablespoons butter, divided
1 tablespoon golden brown sugar
3 teaspoons chopped fresh thyme, divided
1 1 1/2- to 1 3/4-pound Cornish game hen, halved, backbone removed, rinsed, patted dry
1/2 tablespoon all purpose flour
3/4 cup low-salt chicken broth
1/2 cup white grape juice
1/3 cup frozen cranberry juice cocktail concentrate, thawed
1/4 cup dried sweetened cranberries

Instructions

Preheat oven to 450 °F. Blend 2 tablespoons butter, sugar, and 2 teaspoons thyme in small bowl. Sprinkle hen halves with salt and pepper. Spread skin of each with half of butter mixture. Heat large nonstick skillet over medium-high heat. Add hen halves, skin side down. Sear until deep brown, about 4 minutes. Turn, skin side up, and sear 1 minute. Remove from heat. Transfer hen halves, skin side up, to small rimmed baking sheet. Reserve skillet (mixture will be dark). Roast hen halves until cooked through and juices run clear when pierced with fork, about 20 minutes.
Meanwhile, blend remaining 1 tablespoon butter and 1/2 tablespoon flour in small bowl. Add broth, grape juice, cranberry concentrate, and remaining 1 teaspoon thyme to reserved skillet. Boil until sauce is reduced to 3/4 cup, whisking often, about 7 minutes. Whisk in flour mixture and cranberries. Simmer until sauce coats spoon, stirring often, about 2 minutes. Season with salt and pepper. Transfer hen halves to plates. Spoon sauce over and serve.

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