Cooking Smart for a Healthy Heart - Orange Glazed Cornish Hens

Flavorful Cornish Hens; all in one small, meaty, tender bird.  With this recipe, the hens are glazed as they roast with a delicious orange-tea marmalade.  Plus, a wealth of heart-healthy vitamins and minerals come in each little hen.

Prep Time: 20 min.    Cook Time: 1 hour 15 minutes plus resting time  Serves 4

1 tea bag - Earl Grey
2 medium oranges
1 cup orange marmalade
2 Cornish Hens, about 1 pound each
1/2 teaspoon pepper
1/4 teaspoon salt
1 medium onion, sliced
1/4 cup fresh rosemary, chopped
1/4 cup fresh thyme, chopped

1. Preheat oven to 375 and prepare roasting pan with rack.  Steep a tea bag in 1/4 cup boiling water for 5 minutes in a small saucepan.  Discard the tea bag, then squeeze juice from 1 orange into the tea, and then stir in the marmalade until melted.
While keeping the marmalade warm, cut the remaining orange into quarters (do not peel).

2. Remove and discard giblets from hens.  Wash hens and dry thoroughly, and then sprinkle cavities with pepper and salt.  Loosen breast skin slightly.  Stuff each hen with 2 orange quarters, slice onions, rosemary, and thyme.  Tie the legs together with a kitchen string.  Place hens, breast-side up, on a rack in a roasting pan.  Brush hens with orange glaze.  Then pour just a little water; just enough to cover the bottom of the roasting pan.

3. Roast hens on the middle oven rack, basting the hens every 20 minutes with the remaining glaze, until browned and juices run clear, about 1 hour and 15 minutes.  Then remove the hens from the oven and let them rest for about 10 minutes. Garnish with rosemary and thyme.

To round out this meal, you can serve your hens with roasted beets/carrots and coconut collard greens.

See recipe for Coconut Collards 

Sautéed Scallops in Ginger Garlic Sauce Serve with Broccoli & Penne Pasta

A perfect marriage of Asian flavors with a little Italian influence.

The perfect marriage of Asian flavors with a little Italian influence. Ginger and garlic complement the sweet taste of sea scallops, combined with the fresh, crisp taste of broccoli and penne pasta. Enjoy! 

Servings: 6 Prep time: 15 minutes Cook time: 30 minutes

Ingredients

1 1/2 pounds sea scallops, sliced in half horizontally (if large)

4 ounces Cream Cheese

1/2 cup coconut milk

3/4 cup low-sodium chicken broth

1/4 cup minced ginger

4 cloves garlic, minced

2 cups broccoli florets, blanched

3 cups hot cooked penne pasta

2 tablespoons garlic-flavored (or regular) olive oil, for sauteing

1 teaspoon fish sauce

Fresh scallions, thinly sliced, and red pepper flakes, to taste, for garnish.

Steps

1. Heat the olive oil in a 12-inch nonstick skillet over medium heat. Sauté the scallops until just tender; do not overcook. Remove from the skillet and set aside. Blanch the broccoli in salted water, then transfer to ice water. Drain well. Cook the penne according to package directions, drain, and set aside.
2. In a saucepan, combine the coconut milk, chicken broth, minced ginger, fish sauce, and garlic; bring to a gentle simmer. Add the cream cheese and whisk until the sauce is smooth. Season with salt and pepper to taste.
3. Return the pasta, broccoli, and scallops to the skillet. Add the sauce and toss gently to coat.
4. Transfer to a serving dish and garnish with fresh scallions and red pepper flakes.

Optional Chef Notes

• Scallops: For best results, use dry-packed sea scallops. Pat them completely dry before sautéing to achieve a good sear and prevent excess moisture in the pan.
• Doneness Tip: Scallops cook quickly—remove them as soon as they turn opaque and feel slightly firm to the touch. Overcooking will make them rubbery.
• Flavor Adjustment: If you prefer a bolder sauce, add an extra teaspoon of minced ginger or a pinch of crushed red pepper flakes to the sauce.
• Pasta Options: Penne works well, but fettuccine or linguine are excellent substitutes if you want more sauce coverage.
• Lighter Version: For a lighter sauce, substitute half-and-half or light coconut milk for the full coconut milk and reduce the cream cheese slightly.

Make-Ahead Tip: The sauce can be prepared up to one day in advance and gently reheated before tossing with the pasta, broccoli, and scallops. 

Lemon Blueberry Ricotta Bread Pudding with Lemon Curd Sauce

 

Lemon Blueberry Bread Bread Pudding

Creamy bread pudding with fresh lemon, blueberries, ricotta, and a tangy lemon curd sauce for serving.

 Servings: 8

Time: 90 minutes Includes Soaking Bread Cubes and Baking

Ingredients

• 1 1/2 loaf whole grain Italian bread, cubed

• 1 1/2 cups unsweetened almond milk

• 1/2 cup plain Greek yogurt, unsweetened

• 4 large eggs

• 1 teaspoon vanilla extract

• 1 cup homemade or lemon curd

• 2 cups fresh blueberries

• 1/4 cup whole milk ricotta cheese

• Zest of 1 lemon

• Juice of 1 lemon

• 2 tablespoons honey or pure maple syrup (optional)

• 1/2 cup homemade or lemon curd (for sauce)

• 2 tablespoons water (for sauce)

Instructions

1. Preheat oven to 350°F. Grease a 12 x 8 1/2 x 3-inch-deep baking pan.

2. Cut Italian bread into 1-inch cubes and place in a large mixing bowl.

3. In another bowl, whisk together almond milk, Greek yogurt, eggs, vanilla, lemon zest, lemon juice, ricotta cheese, lemon curd, and honey or maple syrup (if using) until smooth and well combined.

4. Pour the lemon ricotta custard mixture over the bread cubes, gently pressing down to soak evenly. Let it sit for 30 minutes to allow the bread to absorb the custard.

5. Carefully fold in fresh blueberries to distribute evenly.

6. Transfer the soaked bread mixture into the prepared baking pan, spreading evenly.

7. Bake uncovered for 45-50 minutes, or until the custard is set and the top is golden brown.

8. While the bread pudding bakes, prepare the lemon curd sauce: In a small saucepan over low heat, combine 1/2 cup lemon curd and 2 tablespoons water, stirring frequently until warmed and smooth. Remove from heat and set aside.

9. Allow the bread pudding to cool slightly before serving. Drizzle the warm lemon curd sauce over each serving.