Chicken Cornish Game Hens (Raw) – Nutritional Information
Cornish game hens, often a sought-after choice for festive occasions or gourmet meals, offer a tender and flavorful meat that’s both versatile and rich in nutrients. Raw Cornish game hens, typically weighing around 200 grams per serving, are packed with high-quality protein, essential vitamins, and minerals, making them a nutritious option for a variety of recipes, from roasting to grilling and even stuffing.
Nutritional Information (per 200g raw serving)
| Nutrient | Amount |
|---|---|
| Energy | 200 kcal |
| Protein | 17.15 g |
| Total Fat | 14.02 g |
| Saturated Fat | 3.89 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 11 mg |
| Iron | 0.78 mg |
| Magnesium | 18 mg |
| Phosphorus | 140 mg |
| Potassium | 236 mg |
| Sodium | 61 mg |
| Zinc | 1.15 mg |
| Copper | 49 mcg |
| Manganese | 16 mcg |
| Selenium | 11.8 mcg |
| Vitamin C | 0.5 mg |
| Thiamine (B1) | 0.073 mg |
| Riboflavin (B2) | 0.17 mg |
| Niacin (B3) | 5.675 mg |
| Vitamin B6 | 0.295 mg |
| Folate | 3 mcg |
| Vitamin B12 | 0.33 mcg |
| Vitamin A | 32 mcg |
| Vitamin E | 0.28 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Chicken Cornish game hens are generally considered hypoallergenic, as they are a lean poultry source without common allergens like gluten, dairy, or nuts. However, be cautious of any cross-contamination when preparing or cooking if allergic to other food types. Always check for specific processing or seasoning ingredients that could introduce allergens.
Dietary Preferences
- High Protein: A great option for those seeking a high-protein meal, supporting muscle repair and growth.
- Low Carbohydrate: With no carbs, these hens fit well into keto, low-carb, and diabetic-friendly diets.
- Paleo & Whole30 Approved: Being naturally free from processed grains, dairy, and refined sugars, Cornish game hens fit perfectly into a paleo or Whole30 lifestyle.
- Gluten-Free: Chicken is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivities.
- Low Sodium: While containing moderate sodium, it remains a suitable option for those seeking to reduce their salt intake compared to processed meats.
Cooking Tips & Advice
- Preparation: Raw Cornish game hens can be prepared in various ways – roasting, grilling, or pan-searing. For the best results, brine them before cooking to retain moisture and enhance flavor.
- Flavor Pairings: These hens work wonderfully with rich herbs and spices. Try a rosemary-garlic rub, or marinate in a blend of lemon, thyme, and olive oil for a Mediterranean flair.
- Cooking Time: Cornish game hens generally take 45-60 minutes to roast at 375°F (190°C) when stuffed or seasoned. Be sure to check the internal temperature; it should reach 165°F (74°C) for safe consumption.
Conclusion
Cornish game hens are a nutritious and flavorful addition to your meals, offering a rich source of protein, vitamins, and minerals. Their versatility in cooking makes them ideal for both simple weeknight dinners and elegant special occasions. With minimal carbohydrates and a wealth of essential nutrients, they cater to a variety of dietary preferences, from low-carb diets to those seeking to add a high-quality protein to their routine. Whether you roast, grill, or stuff them, Cornish game hens are sure to deliver a satisfying and wholesome meal.
