Quail with Ginger-Cranberry Pilaf

From EatingWell: November/December 2008 — Subscribe Now!

Here, we sear quail in a skillet and then finish them in the oven over a bed of pear- and cranberry-studded brown-rice pilaf. Although they look like they might be tricky to prepare, quail couldn't be easier to roast. And the flavor payoff is big—rich, succulent meat that is a dark-meat lover's delight.

Quail with Ginger-Cranberry Pilaf Recipe

4 servings, 2 quail & 1 1/2 cups pilaf each

Active Time: 45 minutes

Total Time: 1 3/4 hours

Nutrition Profile

Ingredients

2 tablespoons extra-virgin olive oil, divided
1 large onion, chopped
2 tablespoons minced fresh ginger
3/4 cup dried cranberries
1 tablespoon chopped fresh sage
1 tablespoon chopped fresh thyme
1 1/2 cups long-grain brown rice
4 cups reduced-sodium chicken broth
8 semi-boneless quail, (about 4 ounces each; see Shopping Tip)
1 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
2 cups chopped peeled pears, (about 2 medium)

Preparation

Heat 1 tablespoon oil in a large, high-sided, ovenproof skillet over medium heat. Add onion and ginger to the pan; cook, stirring often, until softened, about 3 minutes. Stir in cranberries, sage, thyme and rice. Cook, stirring, for 1 minute. Pour in broth and bring to a boil. Reduce heat to a simmer and cook, covered, until the rice is tender and most of the liquid is absorbed, 45 to 50 minutes.
Meanwhile, season quail with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Cook the quail, in 2 batches, until browned, 3 to 4 minutes per side. Transfer to a large plate.
Preheat oven to 350°F.
When the rice is done, stir in pears, the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Place the quail breast-side up on top of the rice. Transfer the pan to the oven and bake uncovered until the rest of the liquid is absorbed and the quail is cooked through, 10 to 15 minutes. Serve the quail with the pilaf.

Tips & Notes

Shopping tip: Semi-boneless quail have had all bones removed except the wing and lower leg bones, making them a great choice for quick sautÃ©ing or grilling. Find them in well-stocked supermarkets, specialty butchers or from dartagnan.com.

Nutrition

Per serving: 683 calories; 22 g fat (5 g sat, 10 g mono); 78 mg cholesterol; 92 g carbohydrates; 32 g protein; 7 g fiber; 773 mg sodium; 517 mg potassium.

Nutrition Bonus: Magnesium (33% daily value), Iron (28% dv), Zinc (26% dv), Vitamin C (15% dv).

6 Carbohydrate Serving

Exchanges: 3 1/2 starch, 2 fruit, 3 medium-fat meat, 1 1/2 fat