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2 Cornish hens
1 tbsp dark sesame oil, or olive oil
1 tbsp curry powder
1 tbsp ground cumin
1/2 tsp cayenne pepper
1 tsp salt
1 lime
2 carrots, or 6 baby carrots
1 small fennel bulb
1 large potato, or 6 small potatoes
1 small red onion
1 small green bell pepper
To thaw hens, place on a tray (in their wrapping) in the refrigerator overnight. If pressed for time, defrost in the microwave. Preheat oven to 450F (230C). Line a baking sheet with shallow sides with foil. In a medium-size bowl, stir sesame oil with curry, cumin, cayenne and salt to form a paste. Slice lime in half. Place each hen, one at a time, into bowl with paste. Using your hands, evenly coat each hen with paste. Stuff half a lime into cavity of each hen. Place hens in centre of baking sheet. For a more attractive presentation, tie legs together with a piece of twine or butcher's string.
Peel carrots and slice diagonally into 1-inch (2.5-cm) pieces or, if using baby carrots, leave whole. Cut fennel into 1-inch (2.5-cm) wedges. Peel potato, if you like, then cut into 1/2-inch (1-cm) wedges. If using small potatoes, cut in half but do not peel. Slice onion into 1/2-inch (1-cm) wedges. Core and seed pepper, then cut into eighths. Scatter vegetables around hens. Roast in centre of 450F (230C) oven, stirring vegetables occasionally, until breasts are springy when touched and legs move easily when jiggled, from 40 to 45 minutes. Remove from oven. Place hens on a plate and loosely cover with foil. If vegetables are too crunchy, return to oven and roast, uncovered, for 10 more minutes.
Calories 817, Protein 51.4g, Carbohydrates 53g, Fat 45.1g, Fibre 10.2g, Sodium 1387mg.
Whether you're a novice or whiz in the kitchen, this all-in-one dinner requires little culinary skill and will make you look like a pro.