Diabetic Cooking

Main Dishes

Tandoori-Spiced Game Hens



  • 4 cups (32 ounces) plain fat-free yogurt
  • 1 tablespoon curry powder
  • 1 tablespoon sweet paprika
  • 1 teaspoon bottled puréed ginger
  • 1 teaspoon bottled puréed garlic
  • 4 fresh Cornish game hens, all visible fat removed


Combine yogurt with curry powder, paprika, ginger, and garlic in large bowl; mix well.

Cut game hens in half by cutting through breast bone. Remove triangular breast bone; discard. Rinse hens.

Place hens in resealable food storage bags. Divide yogurt mixture among hens; seal bags. Marinate in refrigerator 2 to 3 hours or overnight, turning bags once or twice.

Preheat oven to 500°F. Remove hens from bags; discard marinade. Place hens, skin side down, on cutting board; brush off excess marinade. Place hens on racks lightly sprayed with nonstick cooking spray. Place racks in shallow baking pans. Bake 30 to 35 minutes or until no longer pink in center and juices run clear. Garnish, if desired, with fresh celery leaves.

Note: Remove the skin before serving to keep the fat at 4 grams per serving. With skin, the fat is 24 grams per serving, 7 of it saturated.

Yield: 8 servings. Serving size: 1/2 game hen.

Nutrition Facts Per Serving:
Calories: 179, Carbohydrates: 6 g, Protein: 28 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 110 mg, Sodium: 130 mg, Fiber: 1 g

Exchanges per serving: 3 Meat, 1/2 Milk.

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