The spicy tropical tastes of the Bahamas can be yours without leaving home! As in all the recipes, there’s no need to peel the potatoes; in fact, the skin is the most nutritious part, so save yourself the trouble and leave it on. And try this meal with sweet potatoes rather than white, or substitute pork for the chicken. Use seitan (a wheat product found near the tofu in the refrigerated section of your health food store) for a vegetarian alternative.

　　

Ingredients

serves 2

　　Canola oil spray

　　1/2 teaspoon cumin seeds

　　1/2 to 3/4 pound chicken breasts or thighs

　　Sea salt and freshly ground black pepper

　　2 to 4 garlic cloves, chopped

　　1 medium potato, cut into 1-inch cubes

　　1/2 red or orange bell pepper, cored, seeded, and cut into 1-inch wedges

　　1/2 small yellow summer squash, cut into 1-inch chunks

　　1/2 head broccoli, cut into florets (about 2 cups)

　　3 tablespoons rice or wine vinegar

　　3 tablespoons fresh orange juice

　　1/2 teaspoon dried oregano

　　1/2 teaspoon paprika

　　1/4 teaspoon ground allspice

　　1/4 teaspoon red pepper flakes

　　

Step 1

Preheat the oven to 450°F.

　　

Step 2

Spray the inside and lid of a cast-iron Dutch oven with canola oil.

　　

Step 3

Sprinkle the cumin seeds in the pot. Place the chicken in the pot and lightly season with salt and pepper; sprinkle with the garlic.

　　

Step 4

Arrange the potato on top of the chicken. Add the bell pepper, squash, and broccoli in layers.

　　

Step 5

In a small bowl, mix the vinegar, orange juice, oregano, paprika, allspice, black pepper to taste, and red pepper flakes. Pour over the vegetables.

　　

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: 210

　　

Step 8

Protein: 29g

　　

Step 9

Carbohydrates: 18g

　　

Step 10

Fat: 4g

　　

Step 11

Cholesterol: 75mg

　　

Step 12

Sodium: 590mg

　　

Step 13

Fiber: 3g

　　Glorious One-Pot Meals