Citrus Rum Chicken with Rice and Beans- 325 calories

I love baking chickens, I bake one up about twice a week just a few changes to the marinade, some new sides and it is a completely different meal. Tonight I happened to be craving El Pollo Loco and so I did my best to replicate the meal. When you see whole chickens on sale stock up, this one was $0.79 per pound and came out to only $4.15 for the whole chicken!

Feeds approximately 7-

What you will need for the chicken:
1 whole chicken
4 cloves of garlic
2 tangerines or 1 orange- zest and juice
2 tbsp lemon juice
2 tbsp lime juice
2 tbsp rum
1 tbsp olive oil
2 tbsp dried cilantro (fresh would work to, just chop finely)
1 tbsp Worcestershire sauce

For the beans:
1 can reduced sodium pinto beans
1 pickled jalapeno finely chopped

For the rice:
1 ½ cup low sodium chicken broth
1 cup brown rice (not instant)
1 cup tomato sauce
1 pickled jalapeno finely chopped
1 scallion finely chopped
1 tbsp dried oregano

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 and you are in crazy chicken heaven!

The nutritional value here is difficult as all chickens are different sizes but this should help:
The serving size for chicken is 4 oz
Serving size for the rice: ⅓ cup
And the beans: ⅓ cup

Nutritional info with white meat, no skin, no tortillas:
Calories- 325
Protein- 33
Carbs- 32
Fat- 6

Nutritional info with dark meat, no skin, no tortillas:
Calories- 425
Protein- 35
Carbs- 30
Fat- 5

Here are some tips on carving, (disclaimer, I am NOT a chef or a butcher if you are and I offend you, tough!) I like to start w/ the leg, slice around the meat of the leg and to the cavity opening, slice farther into the meat to find the joint and stick you knife in and dislocate it, that is as easy as it can be. Do the same for the wings. For the breasts find the bone down the middle and use it as your guide.

5 thoughts on “Citrus Rum Chicken with Rice and Beans- 325 calories

  1. Pingback: Caliente Baked Potato- 420 calories « Lose Weight by Eating!

    • It is not an exact replica but it is REALLY close. I love baking a whole chicken. If you need help carving it check out my video, plus you get to meet me :)


      P.S. The quality of the video is not great, it was my 1st video since then the videos have gotten much better thanks to my new camera.

  2. made this for dinner tonight My husband loved it. I loved it! I didn’t have tomato sauce in the house so I substituted salsa and the rice was delicious. Thanks for another great recipe.

  3. Pingback: What does 1200 calories look like? -LOSE WEIGHT BY EATING MEAL PLAN- « Lose Weight by Eating!

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