Rosemary Roasted Cornish Game Hen - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking spray
- 1 tablespoon olive oil
- 1 lemon, zested and juiced
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced or grated
- ½ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- 1 tablespoon finely minced fresh rosemary
- 2 Cornish game hens (about 1 1/4 pounds each)
- 4 sprigs fresh rosemary
Instructions
- Preheat the oven to 350 degrees F. Coat a large glass or metal baking dish with cooking spray.
- In a small bowl, whisk together the olive oil, lemon zest, lemon juice, Dijon mustard, garlic, salt (optional), black pepper, and minced rosemary.
- Cut each game hen in half lengthwise and remove the skin. Pat dry with a paper towel. Lay 4 rosemary sprigs on the bottom of the baking dish.
- Arrange the hens breast side up in the baking dish (one half on top of each of the rosemary sprigs). Brush each hen generously with marinade (using all of the marinade).
- Bake for 30–35 minutes or until the internal temperature reaches 165 degrees F.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Rosemary Roasted Cornish Game Hen contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Rosemary Roasted Cornish Game Hen can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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