5 Heart-Healthy Dinners

Garlic and Rosemary Cornish Game Hens with Spinach and Tomatoes

Garlic, a key ingredient to the spice mixture, contains a chemical called allicin that researchers believe may discourage the development of artery-hardening plaque. If you have time, rub the mixture over the birds the night before so the herbs and spices have a chance to meld, creating a more intense flavor.

Prep time: 20 minutes

Cooking time: 45 minutes

• 2 teaspoons chopped fresh rosemary
• 3 garlic cloves, pressed, divided
• 2 teaspoons mustard
• 1 tablespoon plus 2 teaspoons olive oil, divided
• 1/2 teaspoon paprika
• 1/4 teaspoon salt, divided
• 4 Cornish game hens (about 1 lb. each)
• 1/4 teaspoon grated lemon peel
• 1/2 teaspoon fresh lemon juice
• 2 tablespoons chopped fresh basil
• 1/8 teaspoon freshly ground pepper
• 8 plum tomatoes, sliced
• 1 pound baby spinach
• 1/4 cup reduced-sodium chicken broth

1. Heat oven to 400°F. Lightly oil a large, shallow roasting pan. In a small bowl combine rosemary, 2 cloves of the pressed garlic, mustard, 2 teaspoons olive oil, paprika, and 1/8 teaspoon salt. Rinse and pat hens dry. Rub the rosemary mixture inside and outside each bird. Arrange on prepared pan.

2. Combine remaining olive oil, lemon peel, lemon juice, basil, pepper, and remaining garlic in a large bowl. Toss tomatoes in mixture then place in a single layer on a lightly greased jelly-roll pan. Roast tomatoes on lower rack and hens on the rack above them until hens are cooked through and juices in thigh run clear when pricked with a fork, about 45 minutes.

3. During the last 5 minutes of roasting, wash and drain spinach. Bring broth to a simmer in a large skillet over medium heat. Add spinach, cover and cook 2 minutes. Remove from heat and let stand, covered, 2 minutes. Remove cover, and drain any excess liquid. Serve with hens and tomatoes. Makes 4 servings.

Per serving: 350 calories, 11g total fat, 2.5g saturated fat, 193mg cholesterol, 542mg sodium, 18g carbohydrates, 46g protein, 120mg calcium, 8g fiber

Make it kid-friendly: Prep some of the hens with just the olive oil, mustard, and salt, then serve sliced with diced tomatoes over cooked cheese ravioli.

Second-meal secret: Make burritos by using two forks to shred the meat from the birds and reheating it along with the spinach and tomatoes in the microwave. Wrap sauteed chopped onions, canned black beans, fat-free sour cream, and reduced-fat cheese inside 10-inch flour tortillas.

Pair it with: Covey Run 2002 Fume Blanc, Washington State, $9 This crisp, dry white wine balances out the lemony flavors of the hens and oven-roasted tomatoes.