Episode 6, Season 2 of Healthy Gourmet.


  • 4 Cornish hens

  • Marinade:

  • 4 chili peppers

  • 1/4 cup red wine

  • 1/4 cup oil

  • 2 cloves garlic, crushed and finely chopped

  • 1/2 tsp sea salt


  • 1.

    Preheat oven to 450 degrees Farenheit. Slice chili peppers, keeping seeds.

  • 2.

    Place in a blender with red wine, olive oil, and salt. Blend until smooth.

  • 3.

    Truss each hen and brush with marinade. Let sit in the refrigerator for 20 minutes.

  • 4.

    Place hens on a roasting rack and roast in the oven for 45 minutes.

  • 5.

    When hens are cooked, pull from the oven.

  • 6.

    Let hens rest 10—15 minutes to lock in juices.

Nutritional information

Nutritional analysis per serving (8 servings)

  • Energy 410kj
  • Fat Total 30g
  • Saturated Fat 7g
  • Protein 29g
  • Carbohydrate 2g
  • Sugar 1g
  • Sodium 222mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Calories: 223 cal
Fat: 10.1 g
Sodium: 217 mg
Carbohydrates: 2.4 g
Fiber: 0.4 g
Protein: 26.1 g

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