Cornish Hens with 7 Grain Medley

  • Seeds of Change® product used in recipe: Seven Whole Grains
  • Segment: Main course
  • Cuisine Type: Regional
ServingsPortion SizePrep TimeStart to Finish TimePreparation Rating
21 hen2080Medium
MeasurementIngredientCut or specific
2 EachCornish hensThawed
To tasteExtra virgin olive oil
2 ClovesGarlicPeeled
To tasteThyme, Rosemary, Sage and Oregano fresh herbs
To tasteSea salt and pepper
1 PackageSeeds Of Change® Seven Whole Grains
1/2 CupDried cranberries
1/2 CupDried apricotsDiced
2 EachScallionsChopped
1/2 CupCeleryDiced
1/3 CupFeta CheeseCrumbled
To tasteMixed greens to garnish


  1. Rinse Cornish hens and pat dry.
  2. Brush hens with olive oil and stuff garlic and fresh herbs into cavity.
  3. Sprinkle with salt and pepper.
  4. Roast in baking pan for 1 hour at 400 degrees.
  5. When hens are almost done, heat Seven Whole Grains for 90 seconds.
  6. In medium bowl, combine grains, cranberries, apricots, scallions, celery and feta cheese.
  7. Garnish plate with fresh greens and add grain mixture around the plate.
  8. Place roasted Cornish hen in center and serve.

Rice Cooking Instructions

In the Microwave:

  1. Squeeze pouch to separate rice.
  2. Tear to vent.
  3. Heat on HIGH for 90 seconds.

Cooking time for 2 pouches – 2 ½ minutes. Microwave times may vary. Take care when handling and opening the hot pouch. Refrigerate unused portion.

In the Skillet:

  1. Gently squeeze the sides of the pouch to break apart the rice, and pour contents into a skillet.
  2. Add 2 Tbsp. of water and heat.
  3. Stir rice occasionally until heated thoroughly.
  4. Serve immediately.

Quick Tips

Preparation Tips: For golden brown Cornish hen, put under broiler for 3-4 minutes to finish.

Grow your own ingredients with these Seeds of Change® Certified Organic Seeds:

Nutritional Information
Serving Size632g
Calories Per Serving1150
Calories from Fat550
Total Fat62g (95% DV)
Saturated Fat17g (85% DV)
Cholesterol355mg (118% DV)
Sodium690mg (29% DV)
Total Carbohydrates81g (15% DV)
Dietary Fiber6g (27% DV)
Percent Daily Values (DV) are based on a 2,000 calorie diet.