Dinner

Feta and Fowl is for Dinner.

Feta and Fowl takes several minutes to prepare.

Feta and Fowl takes several minutes to cook.

Feta and Fowl makes 1 servings.

The ingredients for Feta and Fowl are:

1/2 Cornish game hen
3 T. oil and vinaigrette salad dressing (I love Ken's Steakhouse Fat-Free Sun-Dried Tomato Vinaigrette)
1/4 c. Sun-dried tomatoes, thinly sliced
1/4 c. red onion, thinly sliced
1/2 c. Red or Yellow Bell pepper, thinly sliced
1 clove Garlic, thinly sliced or minced (I love to use elephant garlic and slice the clove thinly for large pieces of garlic in the dish)
1/4 c. fresh dill weed sprigs, coarsely minced (I use kitchen shears)
1-2 T. olive oil (or sesame oil)
2 fl oz. fat free chicken or vegetable stock
1 oz. Reduced Fat Feta cheese, crumbled or shredded
1 c. fresh Spinach leaves, washed and patted dry
1/2 small lemon
salt and pepper to taste (better yet, try Cavender's Greek Seasoning, available on Amazon.com; also available in a low salt variety)

Here is how you make Feta and Fowl:

1. remove skin from hen, rinse in ice water and gently pat dry2. season with salt and pepper3. marinate cornish hen in vinaigrette salad dressing for 2-6 hours4. meanwhile, sautee tomatoes, onions, red peppers, garlic and half of the dill sprigs in olive oil5. place hen in a glass baking dish, pour stock around the hen6. bake, covered, at 350 degrees F for 45 minutes or until meat is no longer pink7. remove cover from baking dish, place sauteed vegetables around chicken and sprinkle crumbled feta cheese over hen and vegetables, place under broiler for 2 minutes until chicken is golden brown and cheese is slightly melted8. remove dish from oven, lay fresh spinach leaves and remaining sprigs of dill over chicken and vegetables and replace cover to lightly steam the spinach for 1-2 minutes9. squeeze fresh lemon juice and/or a light spritz of olive oil over the ingredients prior to serving10. serve over cous-cous, quinoa, or brown riceNote: this is also tasty with steamed green beans or asparagus laid around the chicken while the spinach melts; cubed tofu can replace the feta cheese; sprinkle dish with toasted sesame seeds for extra flavor; for a faster cooking time, cook hen in microwave and then brown it under the broiler for 'plate appeal'Number of Servings: 1Recipe submitted by SparkPeople user RDSTARKMD.

The nutritional information for Feta and Fowl is:

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 488.3

• Total Fat: 22.6 g
• Cholesterol: 119.2 mg
• Sodium: 1,498.1 mg
• Total Carbs: 38.9 g
• Dietary Fiber: 4.2 g
• Protein: 34.4 g