Aegean Grilled Cornish Game Hens is a delicious dish known for its Mediterranean flavors. Here’s all the information you asked for:
What is it:
Aegean Grilled Cornish Game Hens are small, young chickens (Cornish hens) marinated and grilled with Mediterranean-inspired ingredients to create a flavorful and aromatic dish.
History:
This dish draws inspiration from the Aegean Sea region, known for its vibrant culinary heritage. Mediterranean cuisine is famous for its use of olive oil, herbs, and fresh ingredients, all of which play a significant role in this recipe.
Components:
The main components of Aegean Grilled Cornish Game Hens typically include:
- Cornish game hens (usually one per person)
- Marinade: Olive oil, lemon juice, garlic, oregano, thyme, rosemary, salt, and pepper.
- Optional: Fresh herbs for garnish, such as parsley or mint.
Steps to Prepare:
Here’s a simplified version of the steps to prepare Aegean Grilled Cornish Game Hens:
-
Marinate the Hens: In a bowl, mix olive oil, lemon juice, minced garlic, oregano, thyme, rosemary, salt, and pepper to create the marinade.
-
Prepare the Hens: Rinse and pat dry the Cornish game hens. Rub them thoroughly with the marinade, both inside and out. Make sure the hens are coated evenly. You can also stuff the cavity with lemon slices or fresh herbs for extra flavor.
-
Marinate: Cover the hens and let them marinate in the refrigerator for at least 2-4 hours, or overnight for best results.
-
Grill: Preheat your grill to medium-high heat. Grill the hens, turning occasionally, until they are cooked through and have a nice golden-brown color. This usually takes about 20-30 minutes per side, but cooking times may vary depending on your grill and the size of the hens. Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).
-
Rest and Serve: Once done, remove the hens from the grill and let them rest for a few minutes before serving. Garnish with fresh herbs, if desired.
Preparation Time:
The total preparation time for Aegean Grilled Cornish Game Hens can vary, but it typically takes around 2-4 hours for marinating and 40-60 minutes for grilling, including the time to preheat the grill. So, in total, you can expect to spend approximately 3.5 to 5.5 hours to prepare this delightful Mediterranean dish.
Enjoy your Aegean Grilled Cornish Game Hens with their rich Mediterranean flavors and savor the taste of the Aegean Sea region!
Certainly! Here are the nutrition facts and some health information for Aegean Grilled Cornish Game Hens:
Nutrition Facts (Approximate, per serving):
- Calories: 300-350 kcal
- Protein: 25-30 grams
- Fat: 20-25 grams
- Carbohydrates: 0 grams (virtually no carbs)
- Fiber: 0 grams
- Sugar: 0 grams
- Cholesterol: 120-150 mg
- Sodium: 500-600 mg (may vary based on marinade ingredients)
- Vitamins and Minerals: Contains various vitamins and minerals, including vitamin C, vitamin B6, iron, and potassium.
Health Information:
-
High in Protein: Aegean Grilled Cornish Game Hens are a good source of lean protein, which is essential for muscle growth and repair.
-
Low in Carbohydrates: This dish is virtually carb-free, making it suitable for low-carb or ketogenic diets.
-
Healthy Fats: While it contains fat from the olive oil used in the marinade, it primarily consists of heart-healthy monounsaturated fats. These fats are known to have several health benefits, including reducing the risk of heart disease.
-
Rich in Vitamins and Minerals: The dish contains various vitamins and minerals, such as vitamin C, which is important for immune health, and iron, which is essential for carrying oxygen in the blood.
-
Watch the Sodium: The sodium content may vary depending on the amount of salt in the marinade. Be mindful of your salt intake, especially if you have dietary restrictions or high blood pressure.
-
Customization: You can make this dish even healthier by using skinless Cornish game hens to reduce saturated fat content and adjusting the amount of olive oil in the marinade to control calories and fat.
As with any meal, moderation and balance are key to a healthy diet. Enjoy Aegean Grilled Cornish Game Hens as part of a well-rounded eating plan to make the most of its nutritional benefits.
