Fit for ’15 08.14.15: Weeknight dinner

Roasted chicken with rice pilaf, red beans and mango sauce. Recipe created by EPCC Chef Daniel Guerra.

Roasted chicken (or, you can use prepared rotisserie chicken from grocery store)

1 whole chicken
1/4 cup salt
2 tbsp pepper
2 sprigs thyme, chopped
2 sprigs rosemary, chopped
2 cloves garlic, chopped

Preheat oven to 400F. Season chicken with all the herbs and spices. Truss chicken (tie legs together, looping kitchen twine around thighs and wings) to allow for even cooking.
Roast for 10 minutes and lower the heat to 350F for approximately 45 minutes or an internal temperature of 165F.

Rice Pilaf (from scratch or can use instant rice)

2 Tbsp oil or butter substitute
1/4 cup diced onion
2 tbsp diced carrot
2 tbsp diced celery
2 cups brown rice
1/4 cup white wine
2 cups water or vegetable stock
Salt and pepper to taste

Keep oven at 350F. Saute onion, carrot, and celery with oil or butter substitute for 2 minutes. Saute the rice with vegetables for another 2 minutes. Add wine and simmer for one more minute. Add stock, season with salt and pepper, and bring to a boil. Cover and place in the oven for approximately 25 minutes.

Red beans

1 can red beans, rinsed and strained to dry
2 tbsp oil or butter substitute
1/4 cup onions, diced

Saute onions in oil or butter substitute for 2 minutes on a medium high flame and lower heat. Add beans and allow to heat through on a low heat.

Mango Puree

2 tbsp oil or butter substitute
1/2 cup onion, diced
1 cup frozen mango
1/4 cup white wine
1 cup vegetable stock or water

Saute onions in oil or butter substitute for 2 minutes on a medium high flame and lower heat. Add white wine and simmer for 3 minutes or until wine dries out. Add stock or water and cook for 5 minutes. Puree in blender and season with salt and pepper.

SERVES 6

Approx: 445 calories