LEMON BAKED CHICKEN
1 — fresh whole chicken
Olive oil Salt and black pepper to taste
1 tsp — oregano
1 tbsp — lemon juice
4 sprigs — of rosemary
2 — parsnips, peeled and diced (can substitute with carrots)
1⁄2 cup — brown rice
1⁄4 cup — black beans, drained and rinsed
1 Preheat oven to 400°F.
2 Rinse the chicken and pat dry with a paper towel.
3 Grease a baking tray and lightly brush chicken with olive oil.
Season with salt, pepper, oregano, and lemon juice.
4 Place chicken on baking tray and bake until it browns, about 15 minutes, then
reduce heat to 350°F. Cook for additional 20 minutes per pound of chicken.
5 Insert a meat thermometer into a thigh. The chicken is ready when it’s in the
165 to 180 degree range. Remove from oven and allow to rest for 5 minutes.
6 While chicken cooks, bring an inch of water to a boil in a medium skillet over
high heat, add parsnips, cover, and boil for 10 minutes. Mash with a fork.
7 Cook rice according to package instructions and combine with parsnips
and beans. Serve alongside chicken.
APPROXIMATE MACROS PER SERVING: 353 CALORIES ■ 57 G PROTEIN ■ 97 G CARBS ■ 16 G FAT