Light Chicken, Rice and Beans for a Family Dinner

You will need:
- Rice: 2 cup long grain white rice, 4 cups water, 1 tablespoon salt, 1 tablespoon Canola Oil (or another light healthy Omega 3 oil); 1 clove chopped garlic;
- Beans: Dried beans, water, 1/2 small onion coarsely chopped, 1 clove chopped garlic;
- Chicken: 1 roasting chicken, about 5 1/2 pounds, 2 clove chopped garlic, 1/2 small onion, , Fresh sage, about 6 to 8 large leaves, 1 teaspoon of fresh thyme leaves, Dash pepper, Salt and pepper, an orange cut into chunks.

How to prepare:

Rinse and stir the rice very well. In a pan heat Cannola Oil until medium heat. Add 1 chopped garlic and before it all turns brown add half cup of rice for 5 minutes stirring it constantly. Add the rest of the rice, the water and the salt. Let it boil and cook at lower heat for about 25 to 30 minutes (it depends on your stove).

Soak the beans overnight, rinse, drain. Pour them into a pan, add water, 1/2 small onion coarsely chopped, 1 clove chopped garlic and then cook then until tender.

Heat oven to 450°. Wash chicken and pat dry. Set the chicken on a rack in a roasting pan. Chop sage, mix it with the garlic. Loosen chicken skin with your fingers and spread this mix under the skin pressing it towards the back so its evenly spread over the meat. You may put any excess in the cavity of the chicken along with the orange chunks and fresh thyme leaves. Sprinkle the chicken lightly with salt and pepper.
Roast the chicken for 10 minutes at 450°. Reduce heat to 350° and roast for about 17 to 20 minutes per pound, or until an instant-read thermometer reads about 165 to 170° when inserted into the thickest part of the thigh. Remove to a platter and let stand for 10 minutes before slicing.

Servings: 6.

YOU MAY SERVE WITH ONE OF THE SALAD OPTIONS THAT I WILL BE POSTING SHORTLY...

Bon Appétit !!!