Cornish Game Hens (Cooked, Roasted)
Cornish game hens, often known for their tender meat and mild flavor, are a type of poultry that offers a versatile, delicious option for a variety of dishes. These birds are typically roasted to perfection, providing a crisp skin and juicy, flavorful meat. Ideal for special occasions or family meals, Cornish game hens are often served as individual portions due to their manageable size, making them an elegant choice for dinner parties or holiday gatherings.
Below is the nutritional breakdown for a cooked, roasted Cornish game hen, highlighting its key macronutrients, vitamins, and minerals. This information will give you a clear understanding of its dietary benefits, helping you incorporate this delightful poultry into your meals with confidence.
| Nutrient | Amount per 100g |
|---|---|
| Energy | 259 kcal |
| Protein | 22.27 g |
| Total Fat | 18.21 g |
| Saturated Fat | 5.05 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 13.0 mg |
| Iron | 0.91 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 146.0 mg |
| Potassium | 245.0 mg |
| Sodium | 64.0 mg |
| Zinc | 1.49 mg |
| Copper | 0.061 mcg |
| Manganese | 0.015 mg |
| Selenium | 15.5 mcg |
| Vitamin C | 0.5 mg |
| Thiamin (Vitamin B1) | 0.067 mg |
| Riboflavin (Vitamin B2) | 0.199 mg |
| Niacin (Vitamin B3) | 5.897 mg |
| Vitamin B6 | 0.307 mg |
| Folate (Vitamin B9) | 2.0 mcg |
| Vitamin B12 | 0.28 mcg |
| Vitamin A | 32.0 mcg |
| Vitamin E | 0.36 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information:
Cornish game hens are naturally free of common allergens like gluten, dairy, nuts, and soy, making them suitable for many dietary restrictions. However, be mindful of cross-contamination if they are prepared alongside other foods that contain allergens.
Dietary Preferences:
Cornish game hens can fit a variety of dietary preferences, including:
- Paleo: This naturally lean meat is a great option for paleo diets, offering high protein without unnecessary carbs.
- Keto: Due to their low carbohydrate content, Cornish game hens are an excellent choice for keto enthusiasts.
- Gluten-Free: Cornish game hens are inherently gluten-free, making them suitable for individuals with gluten sensitivity or celiac disease.
- Low-Carb: With zero carbs and fiber, this protein-packed poultry can be enjoyed by those following low-carb or diabetic-friendly meal plans.
Cooking Tips:
- For optimal flavor and tenderness, consider roasting your Cornish game hens in the oven with a light drizzle of olive oil and herbs like rosemary, thyme, and garlic.
- A stuffed version with vegetables or fruits like apples and onions will add depth to the taste, making for a complete and flavorful meal.
- If you prefer a slightly crispy skin, increase the oven temperature towards the end of cooking and baste the hens with a bit of butter or chicken broth.
Conclusion:
Cornish game hens are an excellent source of high-quality protein, essential vitamins, and minerals. Whether you’re preparing them for a festive meal or a comforting dinner, they provide a flavorful and nutritious option that is both versatile and easy to prepare. Their low carbohydrate and high protein content make them a perfect fit for a range of dietary preferences, from keto to paleo. With their rich nutritional profile and delicate taste, Cornish game hens are sure to be a favorite at your dinner table.
