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.

　　

Ingredients

serves 2

　　Olive oil spray

　　1/2 medium onion, halved and thinly sliced

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

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

　　1/2 green bell pepper, cored, seeded, and cut into 1-inch squares

　　1/2 red bell pepper, cored, seeded, and cut into 1-inch squares

　　5 to 10 mushrooms, sliced

　　One 14-ounce can diced tomatoes, or 5 fresh tomatoes, chopped

　　4 or 5 garlic cloves, minced

　　2 tablespoons chopped fresh basil

　　2 tablespoons chopped fresh oregano

　　

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

　　Glorious One-Pot Meals