2 (1 1/4-pound) Cornish hens
1/4 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon vegetable oil
1 tablespoon honey
4 fresh rosemary sprigs
2 tablespoons balsamic vinegar
1/2 cup fat-free, less-sodium chicken broth
1/4 cup apple juice
1 tablespoon minced shallots
1 teaspoon stick margarine or butter
1/4 teaspoon minced fresh rosemary
Red Cabbage-Apple Compote
Crispy Apple Chips

Preheat oven to 350°. Remove and discard giblets and necks from hens. Rinse hens with cold water; pat dry. Remove skin; trim excess fat. Split hens in half lengthwise. Sprinkle hens with salt and pepper. Heat the oil in a large ovenproof Dutch oven over medium-high heat. Add hens; cook 3 minutes on each side or until browned. Remove from heat. Brush hens with honey. Tuck rosemary sprigs under hen legs. Bake at 350° for 25 minutes or until juices run clear. Remove hens from pan; keep warm. Place the pan over high heat. Stir in the vinegar, scraping pan to loosen browned bits. Add broth and juice. Bring to a boil; cook until reduced to 1/2 cup (about 5 minutes). Remove from heat. Stir in shallots, margarine, and minced rosemary. Spoon 2 tablespoons sauce onto each of 4 plates; top with 1 cup Red Cabbage-Apple Compote and 1 hen half. Garnish with Crispy Apple Chips, if desired.

Yield: 4 servings

CALORIES 459
FAT 13g
FIBER 4.6g