This meal sings with the Mediterranean flavors of garlic and olives. Substitute 4 ounces of ripe pitted California olives for the kalamatas, a 14-ounce can of diced tomatoes for fresh tomatoes, and 1 1/2 cups of frozen broccoli florets for the zucchini to change this meal from a taste of summer to an easy midwinter solution without losing the essence of the dish.

　　

Ingredients

serves 2

　　Olive oil spray

　　1/2 cup couscous

　　1/2 cup plus 1 tablespoon broth (chicken or vegetable) or water

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

　　Sea salt and freshly ground black pepper

　　4 to 6 garlic cloves, chopped

　　1 tablespoon drained capers

　　2 tablespoons chopped fresh parsley

　　1 cup pitted kalamata olives, halved

　　1 medium zucchini, cut into 1/2-inch slices

　　3 tomatoes, diced

　　

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

Pour the couscous into the pot. Add the liquid and stir to coat all the grains and make an even layer.

　　

Step 4

Place the chicken on top of the couscous and season lightly with salt and pepper.

　　

Step 5

Sprinkle with the garlic, capers, and half the parsley. Add the olives, zucchini, and tomatoes.

　　

Step 6

Sprinkle with the rest of the parsley and lightly season again with salt and pepper.

　　

Step 7

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 8

Calories: 565

　　

Step 9

Protein: 34g

　　

Step 10

Carbohydrates: 54g

　　

Step 11

Fat: 24g

　　

Step 12

Cholesterol: 75mg

　　

Step 13

Sodium: 138mg

　　

Step 14

Fiber: 4g

　　Glorious One-Pot Meals