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

DIRECTIONS

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