January 27th, 2012
By LeeAnne Wright
Using poultry shears or a sharp knife, cut out the backbone from the chicken. Break up chicken into thighs, drumsticks and halved breasts. Place chicken parts into a sealable plastic bag and add all remaining ingredients. Massage ingredients into the chicken, press out air and seal bag. Place bag in the refrigerator for 3 hours. (You can leave it for up to 24 hours, but turn the bag and massage the chicken every few hours.)
Preheat oven to 350°F.
Empty contents of bag into a foil-lined baking pan, arranging chicken skin-side up. Bake for 35 minutes or until juices run clear when chicken is pierced. Serve immediately over Rice and Red Beans.
For rice and red beans: Heat oil in a 12-inch skillet with tight-fitting lid. Sauté onion, garlic and thyme until onion is tender but not coloured. Add bay leaf.
Stir in beans, coconut milk, stock and rice and bring to a boil. Cover pan tightly with lid, reduce heat to maintain a high simmer (gentle occasional bubbling) and cook for 20 minutes or until rice is tender and liquid has been absorbed. Remove bay leaf before serving with chicken.
714 calories, 35 g fat, 79 mg calcium, 1,851 mg sodium, 65 g carbohydrates, 8 g fibre, 35 g protein. Very high in fibre. Excellent source of vitamins C and B6, niacin, iron, phosphorus, selenium and zinc. Source of vitamin C and omega-6.