Ingredients

• 3 (1 1/2 lb) Cornish hens, skinned
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups coarsely chopped onions
• 3 tablespoons fresh lemon juice
• 2 tablespoons vegetable oil
• 1 1/2 teaspoons ground cardamom
• 1 1/2 teaspoons ground cinnamon
• 3/4 teaspoon ground allspice
• cooking spray
• 3/4 cup currants
• 3 1/3 cups reduced-sodium fat-free chicken broth
• 2 cups uncooked bulgur
• 1/3 cup pine nuts, toasted
• 3 tablespoons butter, cut into small pieces

Instructions

1. To prepare the hens, sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place the onion and next 5 ingredients (onion through allspice) in a food processor; process until smooth. Combine hens and onion mixture in a large zip-top plastic bag. Seal bag; marinate in refrigerator 1 hour, turning bag occasionally. Remove the hens from the bag; discard marinade.

2. Preheat oven to 400°F.

3. Place hens on a broiler pan coated with cooking spray; bake at 400°F for 35 minutes or until thermometer registers 180°F.

4. To prepare the bulgur, soak currants in a bowl of water 15 minutes. Drain; set aside. Bring broth to a boil in a medium saucepan. Add the bulgur, 1 1/2 teaspoons cinnamon,1/2 teaspoon salt, and 1/4 teaspoon pepper; cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Stir in currants, pine nuts, and butter.

5. Yield: 6 servings (serving size: 1/2 Cornish hen and 1 1/2 cups bulgur mixture).