Pranzo Italiano

Name: Pranzo Italiano
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

11 ingredients

15 steps

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

Directions

1

Preheat the oven to 450F.
2

Spray the inside and lid of a cast-iron Dutch oven with olive oil.
3

Scatter the onion in the pot and top with the chicken.
4

Add the broccoli, bell peppers, mushrooms, and any other vegetables you choose.
5

Drain the canned tomatoes, then add the garlic, basil, and oregano to the can and mix well.
6

Spoon this mixture into the pot, targeting any visible crevices.
7

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
8

Serve immediately.
9

Calories: 124
10

Protein: 15g
11

Carbohydrates: 13g
12

Fat: 2g
13

Cholesterol: 19mg
14

Sodium: 189mg
15

Fiber: 4g