Game Hen & Rice Combine for Hearty Stew

Cornish Game Hen and Brown Rice Stew

This thick and hearty stew is my take on the classic Asian chicken soup. The brown rice makes it even healthier thanks to its high-fiber, selenium-rich properties. Feel free to add carrots, celery, or spinach to the mix. Add hard vegetables earlier in the cooking process and greens or herbs later. I like to soak the brown rice overnight before cooking it. This shortens the cooking time by about 20 minutes.

Serves 4-8 

Ingredients 

1 inch peeled gingerroot
1 Tbs. canola oil
1⁄4 cup chopped onion
1 whole Cornish game hen,
cut into 8 pieces
5 cups water
1 Tbs. garlic salt
1 chicken bouillon cube
11⁄2 cups cooked brown rice
Toasted garlic as garnish
Sliced scallions as garnish

Procedure

1. Smash the gingerroot with the side of a knife.
2. Heat the oil in an enamel-coated cast-iron casserole or Dutch oven over high heat. Sear the ginger until golden brown, about 1 minute.
3. Add the onion and the game hen and sear until the game hen is browned on all sides, about 5 minutes.
4. Add the water, garlic salt, and bouillon to the pot and bring to a boil over high heat. Cover, reduce heat, and simmer for 10 minutes.
5. Add the cooked brown rice and simmer, stirring occasionally, until stew is thick, about 40 minutes.
6. Remove the ginger and, if desired, the bones and skin of the game hen. Garnish with toasted garlic and sliced scallions.

FOODTRIENTS

Fiber
Gingerol
Omega-3s
Selenium
Sulfur compounds