Feta and Fowl

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Nutritional Info
  • 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

View full nutritional breakdown of Feta and Fowl calories by ingredient


a tasty Mediterranean medley of flavours a tasty Mediterranean medley of flavours
Number of Servings: 1


    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)


1. remove skin from hen, rinse in ice water and gently pat dry
2. season with salt and pepper
3. marinate cornish hen in vinaigrette salad dressing for 2-6 hours
4. meanwhile, sautee tomatoes, onions, red peppers, garlic and half of the dill sprigs in olive oil
5. place hen in a glass baking dish, pour stock around the hen
6. bake, covered, at 350 degrees F for 45 minutes or until meat is no longer pink
7. 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 melted
8. 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 minutes
9. squeeze fresh lemon juice and/or a light spritz of olive oil over the ingredients prior to serving
10. serve over cous-cous, quinoa, or brown rice

Note: 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: 1

Recipe submitted by SparkPeople user RDSTARKMD.