per serving: 342 calories; 34 grams protein; 6 grams total fat; 0 grams fiber; 2 grams saturated fat; 36 grams carbohydrates; 153 mgs cholesterol; 123 mgs sodium 9 WW points plus

Simple Gourmet Lower Calorie

Roasted Cornish Hens with Apple Cinnamon


4 Cornish hens (6 ounces each)s

1 12-ounce can apple juice concentrate undiluted

2 teaspoons water

1.5 teaspoons cornstarch

1 teaspoon cinnamon

1 whole lemon(s), cut into slices

cooking spray


Preheat oven to 400 degrees.
Rinse hens under cold water and pat dry. Place the hens on a rimmed baking sheet or roasting pan coated with cooking spray and season generously with salt and pepper.
Roast the hens rotating the pan once until golden brown and cooked through (meat thermometer should read 165 degrees when placed in the thigh), about 50 minutes. Baste frequently with the pan juices and during the last 15 minutes of cooking, baste the hens with the apple-cinnamon sauce (see below.)
To make the sauce: in a small pan over medium heat, combine the apple juice concentrate, water, cornstarch and cinnamon; mix well. Add two lemon slices and continue cooking until thickened. Remove from heat.
Serve individual hens on plates and garnish with remaining lemon slices.

Couscous with Pine Nuts


1 5-ounce box couscous (Parmesan flavored)

1/4 cup pine nuts

1 tablespoon butter


Cook couscous according to package instructions. Place pine nuts in a small sautée pan over medium heat and cook, tossing often, until lightly browned, 5 minutes.
Stir butter and toasted pine nuts into couscous; serve.