Zesty Ischia Medley

Ingredients

• 500g (1.1 lb) boneless, skinless chicken breasts, cut into bite-sized pieces 500g (1.1 lb) boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 onion, finely chopped 1 onion, finely chopped
• 2 cloves garlic, minced 2 cloves garlic, minced
• 1 red bell pepper, sliced 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced 1 yellow bell pepper, sliced
• 1 zucchini, sliced 1 zucchini, sliced
• 1 eggplant, diced 1 eggplant, diced
• 400g (14 oz) canned diced tomatoes 400g (14 oz) canned diced tomatoes
• 2 tablespoons tomato paste 2 tablespoons tomato paste
• 1 teaspoon dried oregano 1 teaspoon dried oregano
• 1 teaspoon dried basil 1 teaspoon dried basil
• 1/2 teaspoon red pepper flakes (optional) 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper, to taste Salt and pepper, to taste
• Fresh basil leaves, for garnish Fresh basil leaves, for garnish

Nutrition

• Calories (kcal / KJ): 280 kcal / 1172 KJ
• Fat (total, saturated): 10g, 2g
• Carbohydrates (total, sugars): 15g, 8g
• Protein: 30g
• Fiber: 5g
• Salt: 1g

Preparation

1. 1.
   Heat olive oil in a large skillet over medium heat.
2. 2.
   Add the chopped onion and minced garlic to the skillet and sauté until fragrant and translucent.
3. 3.
   Add the chicken pieces to the skillet and cook until browned on all sides.
4. 4.
   Add the sliced bell peppers, zucchini, and diced eggplant to the skillet. Sauté for a few minutes until the vegetables start to soften.
5. 5.
   Stir in the canned diced tomatoes, tomato paste, dried oregano, dried basil, and red pepper flakes (if using). Season with salt and pepper to taste.
6. 6.
   Reduce the heat to low, cover the skillet, and simmer for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
7. 7.
   Serve the Zesty Ischia Medley hot, garnished with fresh basil leaves.

Treat your ingredients with care...

• Chicken — Ensure that the chicken is cooked thoroughly to an internal temperature of 165°F (74°C) to ensure food safety.
• Bell peppers — For a smoky flavor, you can roast the bell peppers before adding them to the dish. Simply place them under a broiler until the skin is charred, then peel off the skin and slice.
• Eggplant — To reduce bitterness, sprinkle salt over the diced eggplant and let it sit for 15 minutes. Rinse off the salt before adding it to the skillet.

Tips & Tricks

• For a vegetarian version, you can substitute the chicken with tofu or chickpeas.
• Customize the spice level by adjusting the amount of red pepper flakes.
• Serve the Zesty Ischia Medley with crusty bread to soak up the flavorful sauce.
• This dish tastes even better the next day, so consider making it in advance and reheating it for a quick and delicious meal.
• Feel free to add other vegetables such as mushrooms, artichokes, or cherry tomatoes to personalize the dish.

Serving advice

Serve the Zesty Ischia Medley as a main course, accompanied by a side of crusty bread or steamed rice. Garnish with fresh basil leaves for an extra burst of flavor.

Presentation advice

Present the Zesty Ischia Medley in a large serving dish, allowing the vibrant colors of the vegetables to shine through. Sprinkle some fresh basil leaves on top for an appealing touch. Serve with a rustic bread basket on the side to complete the presentation.