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Pranzo Italiano

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

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

Preparation

  1. 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.

  2. 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
TagsItalianEuropeanChicken BreastChickenPoultryChicken ThighBroccoli/BroccoliniVegetableBell PepperMushroomCanned TomatoTomatoGarlicRoot VegetableBasilHerbs & SpicesOreganoMainDinnerDairy FreeGluten FreeOne-Pot MealsWeeknight MealsEasyOven BakeDutch OvenCookbooks
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