Alton Brown’s Spatchcocked Game Hen

🍗 Alton Brown’s Spatchcocked Game Hen 🍗

What is it?
Spatchcocked game hen is a delicious and innovative way to cook a small bird, typically a Cornish game hen. The term “spatchcock” refers to the method of preparing poultry by removing the backbone and flattening it out. This technique allows for even cooking and quicker roasting.

History:
The spatchcock technique has been used for centuries, originally known as “dispatching the cock,” where the term “spatchcock” likely originated. It’s a method that’s been favored for its efficiency in cooking poultry, allowing it to be cooked evenly over an open flame or in an oven. Alton Brown, a celebrity chef known for his scientific approach to cooking, popularized this method in the modern culinary world.

Components:
To prepare Alton Brown’s spatchcocked game hen, you’ll typically need the following ingredients:

• Cornish game hens
• Olive oil
• Salt and pepper
• Herbs and spices (optional, for seasoning)
• A roasting pan or sheet pan

Steps to Prepare:
Here’s a step-by-step guide on how to prepare Alton Brown’s spatchcocked game hen:

1. Preheat Your Oven: Start by preheating your oven to the recommended temperature, usually around 425°F (220°C).

2. Prepare the Game Hen: Place the game hen on a clean cutting board, breast-side down. Using sharp kitchen shears or a knife, cut along one side of the backbone from the tail to the neck. Repeat on the other side and remove the backbone.

3. Flatten the Hen: Flip the hen over and press down firmly on the breastbone to flatten it. This will help it cook evenly.

4. Season: Rub the hen with olive oil and season it generously with salt, pepper, and any other herbs or spices you desire. Alton Brown often recommends using a flavorful spice rub.

5. Roasting: Place the seasoned hens on a roasting pan or sheet pan, skin-side up. You can add vegetables or potatoes around the hens if you’d like. Roast in the preheated oven until the internal temperature of the hens reaches 165°F (74°C). This usually takes about 45-60 minutes, but cooking times may vary based on your oven and the size of the hens.

6. Rest and Serve: Once cooked, let the hens rest for a few minutes before serving. This allows the juices to redistribute, ensuring a juicy and flavorful bird. You can garnish with fresh herbs or a squeeze of lemon before serving.

Total Time Needed:
The total time needed to prepare Alton Brown’s spatchcocked game hen will vary depending on the size of the hens and your specific oven. On average, it takes approximately 45-60 minutes to roast the hens, plus a few minutes for preparation and resting. Plan for about 1.5 to 2 hours in total.

Enjoy your spatchcocked game hens, and happy cooking! 🍽️🐔

Certainly! Here’s the nutrition information and some health considerations for Alton Brown’s spatchcocked game hen recipe:

Nutrition Facts (Per Serving – 1 Cornish Game Hen):

• Calories: Approximately 250-350 kcal (varies based on size and ingredients)
• Protein: About 20-30 grams
• Fat: Around 15-25 grams
• Carbohydrates: Minimal (less than 1 gram)
• Dietary Fiber: Minimal (less than 1 gram)
• Sodium: Varies based on seasoning, but can be controlled by seasoning choices
• Cholesterol: Approximately 75-100 mg (mostly from the skin)

Health Information:

1. High in Protein: Cornish game hens are a good source of lean protein, which is essential for muscle growth and repair.

2. Moderate in Fat: The fat content can vary based on preparation, but spatchcocking and removing the skin can reduce the fat content. However, using olive oil or other healthy fats for roasting can add some beneficial fats to the dish.

3. Low in Carbohydrates: This dish is naturally low in carbohydrates, making it suitable for low-carb or keto diets.

4. Control Sodium: The sodium content can be controlled by the choice of seasonings. Be mindful of the salt content, especially if you have dietary restrictions.

5. Nutrient-Rich: Game hens provide essential vitamins and minerals like B vitamins, iron, and zinc, which are important for overall health.

6. Portion Control: Game hens are smaller than regular chickens, which can help with portion control. However, if you’re concerned about calories or fat, consider sharing one hen between two people.

7. Remove Skin: If you’re looking to reduce fat and calories further, consider removing the skin before cooking. This can make the dish leaner.

8. Balanced Meal: To make it a balanced meal, serve the spatchcocked game hen with a variety of vegetables or a salad. This adds fiber, vitamins, and minerals to the meal.

Remember that the exact nutrition content may vary based on the size of the hens and any additional seasonings or ingredients you use. Always consider your dietary needs and preferences when preparing and consuming this dish. Enjoy your meal! 🍗🥦🥗