Lunch: Rosemary Roasted Cornish Game Hen

Cornish game hens are a type of miniature chicken and can make a unique holiday meal. If you can't find cornish game hens in the grocery store, you can make this same recipe with bone-in chicken breasts.

This recipe includes superfoods such as:

Lemon

Health benefits of Rosemary Roasted Cornish Game Hen

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.

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.