2tbspdried cilantrofresh would work to, just chop finely
1tbspWorcestershire sauce
Beans
1can reduced sodium pinto beans
1pickled jalapeno finely chopped
Rice
1 ½cuplow sodium chicken broth
1cupbrown ricenot instant
1cuptomato sauce
1pickled jalapeno finely chopped
1scallion finely chopped
1tbspdried oregano
Instructions
I like to marinate the chicken for a few hours in a 2 ½ gallon Ziploc bag in all the juices. Wash the chicken and take out the neck and giblets, liver, whatever is inside. Using a fine cheese grater shred the garlic into the bag until it gets close enough to hurt your finger, take what is left of the whole cloves and stick inside the chicken. Grade the tangerines or orange zest into the bag, squeeze out the juice and toss the husks into the chicken. Put the rest of the ingredients into the bag, close and give a good squish and shake to mix well, place chicken into bag and coat with juices. Place in your fridge to marinade for a few hours.
Pre-heat the oven to 350 and take the chicken out of the fridge to get close to room temperature. Place the chicken on a roasting rack or a deep casserole dish removing it from the juices and placing the juices into a bowl for basting purposes later. Place the chicken in the oven for 2 hours basting with the left over juices often, if it looks like it might burn place a foil “tent” over it while it cooks.
30 minutes before the chicken is done fill a medium sauce pan with all of the rice ingredients, mix and bring to a boil, then reduce heat to a simmer and let cook for 35-40 min.
The beans only take about 15 minutes, place beans and the juices they are in into the pan along with the chopped jalapeno, stir and bring to a boil.
Take the chicken out of the oven and let it rest in the pan or on a cutting board for 10-15 minutes, then slice.
Serve with tortillas and salsa.
Notes
The nutritional value--The serving size for chicken is 4 oz
Serving size for the rice: ⅓ cup
And the beans: ⅓ cupNutritional info with white meat, no skin, no tortillas:
Calories- 325
Protein- 33
Carbs- 32
Fat- 6Nutritional info with dark meat, no skin, no tortillas:
Calories- 425
Protein- 35
Carbs- 30
Fat- 5