Cornish Hens with Garlic and Crispy Skin
Cornish hens provide complete protein, selenium, and B vitamins, while roasting with the skin helps keep the meat juicy. Garlic, olive oil, and pepper make the crust aromatic without breading or extra carbs.
Rinse the Cornish hens (900 g) and pat them very dry with paper towels. Mix olive oil (30 g), crushed garlic (20 g), sea salt (5 g), and lightly crushed black peppercorns (2 g), then rub this paste over the birds inside and out.
Let the hens stand for 30 minutes at room temperature. Preheat the oven to 200°C, line a baking tray with parchment, and place the birds back side up. Roast for 15 minutes.
Turn the hens breast side up, baste with the pan juices, reduce the oven to 180°C, and roast for another 20-25 minutes. The skin should be golden, the juices near the thigh should run clear, and the thickest part should reach at least 74°C.
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