2 (1 1/4-lb.) Cornish hens
3 T. all-purpose flour
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 1/2 tsp. butter
1 tsp. olive oil
2 C. (1-inch) slices leek (about 2 large)
1/2 lb. cremini mushrooms, halved
2 garlic cloves, minced
3 C. fat-free, less-sodium chicken broth
1 C. cider vinegar
3 plum tomatoes, quartered
1 Granny Smith apple, peeled and cut into 1/2-inch slices
1/2 lb. small red potatoes, quartered
2 T. chopped fresh parsley

Preheat oven to 350º. Rinse hens with cold water; pat dry. Remove skin; trim excess fat. Split hens in half lengthwise. Combine flour, salt, and pepper in a shallow dish; dredge hens in flour mixture. Melt butter in a large Dutch oven over medium-high heat. Add oil and hens, and cook 4 minutes on each side or until browned. Remove from pan. Add leek, mushrooms, and garlic to pan; sauté 5 minutes. Add broth and vinegar, stirring to loosen browned bits. Return hens to pan; add tomatoes, apple, and potatoes. Bring to a simmer. Cover and bake at 350º for 30 minutes or until hens are done. Place hens on a serving platter, and keep warm. Remove vegetable mixture from pan with a slotted spoon; place in a serving bowl. Reserve 2 C. cooking liquid in pan; discard remaining liquid. Bring reserved cooking liquid to a boil; cook 8 minutes or until reduced by half, stirring occasionally. Pour over vegetable mixture. Sprinkle with parsley. Serve with hens.

Yield: 4 servings
Calories: 487
Fat: 14.4g
Fiber: 3.9g