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Tandoori Cornish Hens




Source of Recipe


South Beach Diet Phase 3






List of Ingredients



• 3 Cornish hens,approximately 1 lb. each
  
• 1 1/2 tsp chili powder
  
• 1/2 tsp salt(optional)
  
• Pinch freshly ground black pepper
  
• 3 Tbsp fresh lime juice
  
• 1 cup fat-free plain yogurt
  
• 3 cloves garlic,chopped
  
• 1 in. fresh ginger,coarsely chopped
  
• 1 small onion,coarsely chopped
  
• 1 tsp cumin seeds
  
• 1/2 tsp ground turmeric
  
• 1 lime,cut into wedges(optional)
  
• Fresh cilantro or parsley sprigs(optional)
  






Instructions



1. Thaw the hens if frozen. Rinse,remove the giblets and necks,and pat dry. Make several slits in the skin,then split each hen in half along the breastbone.
   
2. Mix together 1 tsp of the chili powder,salt,pepper,and lime juice. Rub the mixture all over the poultry and set aside for about 15 min.
   
3. In a blender,puree the yogurt,garlic,ginger,onion, cumin,turmeric,and the remaining 1/2 tsp of chili powder. Place the poultry pieces in a bowl and add the yogurt mixture. Mix well to coat all the pieces. Cover and refrigerate for at least 8 hours,turning occasionally.
   
4. Preheat the oven to 400F. Place the hens,skin side up,on a rack in a roasting pan. Spoon the yogurt mixture over them from time to time until thoroughly cooked,45-60 min. or until the hens are very tender. Test for doneness by pricking the skin of the thigh;the juice should run clear. Serve hot.
   
5. Remove the skin before eating,and garnish with lime and cilantro or parsley,if using.
   
6. 6 servings