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.
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
Steps:
Preheat the oven to 450°F.
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
Scatter the onion in the pot and top with the chicken.
Add the broccoli, bell peppers, mushrooms, and any other vegetables you choose.
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.
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
Calories: 124
Protein: 15g
Carbohydrates: 13g
Fat: 2g
Cholesterol: 19mg
Sodium: 189mg
Fiber: 4g
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