ROAST CURRIED CORNISH HENS

2 (1 1/2 lb.) Cornish hens

1/3 cup orange juice

1/4 cup curry powder

2 tablespoons mango chutney

2 teaspoons vegetable oil

2 teaspoons fresh ginger; grated & peeled

1/4 teaspoon salt

cooking spray

2 cups water

1. Remove and discard giblets and necks from hens. Rinse hens under cold water; pat dry. Split hens in half lengthwise; set aside. Combine orange juice, curry powder, chutney, oil, ginger and salt in a large zip-top plastic bag. Add hens; seal bag and marinate in refrigerator 8 hours or overnight.

2. Preheat oven to 500 degrees.

3. Coat a shallow roasting pan with cooking spray; add water to pan. Remove hens from plastic bag, reserving marinade. Place hen halves, skin sides up, in pan with water. Bake for 30 minutes or until hens are done, basting occasionally with marinade. Remove and discard skin before serving.

* CHEF'S NOTE: Adding water to the pan and roasting the hens with their skin produces juicy, fork-tender meat.

Yields 4 servings (Serving size = 1 hen half)

CALORIES: 225; PROTEIN: 34g; FAT: 8g; CARBS: 3g; FIBER: 1g; CHOL: 99mg; IRON: 2mg; SODIUM: 132mg; CALC: 26mg.

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