The basic flavors of Italian cooking are olive oil, garlic, oregano, and basil. Add either tomatoes for a hearty ragout, or white wine, parsley, and some lemon for a lighter taste. You can use dried basil and oregano instead of fresh, but you’ll need only 1 teaspoon of each.
Recipe information
Yield
serves 2
Ingredients
Preparation
Step 1
Preheat the oven to 450°F.
Step 2
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
Step 3
Scatter the onion in the pot and top with the chicken.
Step 4
Add the broccoli, bell peppers, mushrooms, and any other vegetables you choose.
Step 5
Drain the canned tomatoes, then add the garlic, basil, and oregano to the can and mix well. Spoon this mixture into the pot, targeting any visible crevices.
Step 6
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
nutrition information
Step 7
Calories: 124
Step 8
Protein: 15g
Step 9
Carbohydrates: 13g
Step 10
Fat: 2g
Step 11
Cholesterol: 19mg
Step 12
Sodium: 189mg
Step 13
Fiber: 4g
