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Cornish Hen and Okra Stew

Cornish Hen and Okra Stew

Try this Cornish Hen and Okra Stew! Cornish hens are a perfect protein choice for smaller gatherings. They’re affordable, easy to find, and cook up quickly.

Okra adds a delightful twist to this stew. This versatile veggie is not only tasty but also packed with fiber and vitamins.

This hearty one-pot meal is ideal for cozy fall evenings. It’s surprisingly simple to make, meaning less time in the kitchen and more time enjoying a delicious, comforting dinner – perfect for busy weeknights!

The key? Choose a large Cornish hen and add plenty of vegetables. This ensures a satisfying meal for four without breaking the bank or requiring hours of prep.

What are Cornish hens?

Cornish hens, also known as Rock Cornish game hens, are a type of broiler chicken that is slaughtered at a young age, typically at around 4-6 weeks old. They are known for their tender meat and large breasts, and they are often served as a special occasion dish.

Cornish hens are typically smaller than regular chickens, weighing around 1-2 pounds when ready to cook. They have white or light-colored feathers, and their skin is typically yellow.

Cornish hens are a good source of protein and niacin and are also relatively low in fat. They can be roasted, grilled, or baked and seasoned with a variety of herbs and spices.

Cornish Hen and Okra Stew

What’s in the Cornish Hen recipe?

This Cornish hen and okra stew recipe is not your typical recipe. In Caribbean culture, we add vegetables to any meat or poultry dish. We eat various vegetables mixed with chicken or red meat as long as the pairing is delicious. For this recipe, I chose to create a tomato and onion sauce to cook the okra, using fresh tomatoes instead of tomato paste.

I also seasoned the chicken with chicken bouillon powder, oil, vinegar, and Noubess Hot and Spicy Sauce. The pieces are then placed on a roasting and roasted golden brown. For the stew seasoning, I used fresh garlic, whole cloves, Noubess Hot and Spicy Sauce, and Herbes de Provence (or Italian seasoning). I love this combination because it is fresh and very aromatic.

Cornish Hen and Okra Stew

The Ingredients for this wonderful and delicious dish

You probably have most of the ingredients for this wonderful and delicious dish in your cupboard, except for the Noubess Hot and Spicy Mango Sauce. Regular hot sauce will not give you the same result in taste and flavor. Head over to Noubess.com to purchase your jar.

Here are the ingredients:

For the cornish hen

  • Cornish hen: Choose 1 large Cornish hen, weighing at least 2 pounds. If you cannot find a large Cornish hen, buy 2 small hens. You may have to increase the quantity of seasoning.
  • Olive oil: Any type of olive oil will work, whether regular or extra-virgin.
  • Chicken bouillon powder: I use a low-sodium chicken bouillon seasoning. You can use any type of chicken bouillon powder, but adjust the amount to taste.
  • Noubess Hot and Spicy Mango Sauce: This sauce adds flavor and aroma to the dish. The more you use, the spicier and more flavorful it will be.
  • Apple cider vinegar: You can also use cherry or rice vinegar, but white vinegar is too strong for poultry marinades.

For the okra stew

  • Okra: Fresh or frozen okra will work.
  • Tomatoes: Dice fresh tomatoes, or use canned tomatoes if you prefer. Fresh tomatoes will give the dish a brighter flavor.
  • Garlic: Fresh garlic is always best.
  • Onion: Use white or red onion or shallots for a more flavorful dish.
  • Whole cloves: This spice is very aromatic and has many health benefits.
  • Herbes de Provence: This blend of herbs is very flavorful and aromatic. Italian seasoning can be used as a substitute.
  • Olive oil: Any type of olive oil will work, whether regular or extra-virgin.
  • Noubess Hot and Spicy Sauce: This sauce is optional, but it adds flavor and aroma to the dish.
  • Salt: Season with salt to taste. Sea salt or Himalayan salt can be used.
Cornish Hen and Okra Stew

How to make Cornish Hen and Okra Stew

To make this Cornish hen and okra stew, you will need to marinate the Cornish hens for at least 1 hour in a mixture of olive oil, vinegar, and seasonings. Then, roast the hens in the oven for 45 minutes. While the hens are roasting, prepare the okra and tomato stew by cooking the okra, tomatoes, onion, and cloves in oil. Add the Cornish hens to the stew and simmer for 10-15 minutes, or until cooked through. Serve with rice or other grains.

Tips and Notes

  • Use fresh ingredients whenever possible. Fresh ingredients will generally taste better and have more nutrients than processed ingredients.
  • Don’t be afraid to experiment. Try new recipes and techniques. You may be surprised at what you like.
  • Season your food well. Salt, pepper, and other herbs and spices can greatly enhance the flavor of your food
  • Use herbs such as fresh rosemary, fresh thyme, sage, and tarragon or your favorite seasoning.
  • Don’t overcrowd the pan. When cooking meat or vegetables, it’s important to give them enough space to brown and cook evenly.
  • Don’t overcook your poultry. Overcooked poultry is often dry and tough.
  • Let your food rest before serving. This allows the juices to redistribute throughout the food, resulting in a more tender and flavorful dish.

Here are some additional tips:

  • Read the entire recipe before you start cooking. This will help you understand the steps involved and gather all of the necessary ingredients and equipment.
  • Prepare your ingredients before you start cooking. This is known as mise en place, and it will make the cooking process go much more smoothly.
  • Clean as you go. This will help keep your kitchen clean and organized and make cleanup at the end of cooking much easier.
  • Taste your food as you cook. This is the best way to ensure that your dish is seasoned to your liking.
  • Have fun! Cooking should be enjoyable. Don’t take yourself too seriously, and experiment with different flavors and ingredients.

I hope these tips help you to make delicious and enjoyable meals!

If you are looking for more stew recipes, try these:

Cornish Hen and Okra Stew

Cornish Hen and Okra Stew

This Cornish Hen with Okra Stew is truly a festive comfort dish like no other. Utterly delicious, this dish is a complete entree of protein and vegetable meal and can moderately serve 4 people.
5 from 1 vote
Prep Time 20 minutes
Cook Time 1 hour 15 minutes
Marinating Time 1 hour
Course Dinner
Servings 4
Calories 873 kcal

Ingredients
  

For the Cornish hen marinade

For the okra stew

  • 16 oz Frozen Cut Okra or 2 ¼ cup Fresh Okra cut in halves
  • 2 tbsp olive oil
  • 2 – 3 Garlic cloves chopped
  • 1 cup fresh tomatoes diced
  • 1 tsp Noubess Hot and Spicy Mango Sauce
  • 1 medium white onion sliced
  • 3 – 4 Whole cloves
  • 1 tbsp Herbs de Provence or Italian Seasoning
  • ¾ cup of warm water
  • Salt to taste

Instructions
 

  • Prepare the marinade and set it aside.
  • Cut up the Cornish hens into smaller pieces, just like you would a whole chicken. Place the pieces in a large bowl and mix with the marinade. Marinate in the refrigerator for at least 1 hour.
  • Preheat the oven to 415 degrees Fahrenheit.
  • Remove the Cornish hens from the refrigerator and place them on a prepared baking sheet. Roast for 45 minutes.
  • While the Cornish hens are roasting, prepare the okra and tomato stew. In a large pot or Dutch oven, heat the oil over medium heat. Add the garlic, Noubess Hot and Spicy Sauce, Herbes de Provence, and tomatoes. Cook until the tomatoes have started to release their juices.
  • Add the onion and whole cloves and mix well.
  • Add the okra and mix well. Cook for 2-3 minutes.
  • Add the Cornish hens and mix well.
  • Add water and bring to a boil. Season to taste with additional seasoning, then cover and reduce heat to low. Simmer for 10-15 minutes, or until the Cornish hens are cooked through.
  • Remove from the heat and serve alone or with rice or other grains.

Video

Notes

  • Fresh ingredients are always to use when cooking. 
  • Serve with white rice, rice, and beans, or rice with peas. Also serve with boiled plantains, boiled potatoes, or boiled yams. 
  • You can also use a green or fresh seasoning blend instead of the Herbs de Provence or Italian seasoning. 
  • Using tomato paste of tomato puree is optional. 
  • Any leftover, store in a glass or BPA free plastic container with a lid.
  • Best to roast the cornish hens instead of frying them. Roasting is healthier than frying. 

Nutrition

Calories: 873kcalCarbohydrates: 15gProtein: 62gFat: 62gSaturated Fat: 15gCholesterol: 344mgSodium: 520mgPotassium: 1285mgFiber: 5gSugar: 4gVitamin A: 1528IUVitamin C: 37mgCalcium: 166mgIron: 5mg

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

Keyword chicken recipes, cornish hen, poultry recipes
Tried this recipe?Let us know how it was!
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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.

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Corn Allergy:

Always choose ingredients without corn or corn derivatives.

Originally published July 1, 2020. Revised and updated.

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