Mediterranean Diet Fried Rice with Vegetables and Meat
Elevate your weeknight dinner with this Mediterranean Diet Fried Rice featuring wholesome ingredients and vibrant flavors! Packed with nutrient-rich brown rice, tender skinless chicken, a colorful medley of sautéed vegetables like red bell peppers, zucchini, and peas, and infused with the Mediterranean staples of extra virgin olive oil, garlic, oregano, and crumbled feta cheese, this dish is as healthy as it is satisfying. A squeeze of fresh lemon juice and a sprinkle of parsley tie everything together, offering a bright, zesty finish. Ready in just 45 minutes, this one-pan recipe is perfect for busy families looking for a balanced and flavorful meal. Whether you’re adhering to the Mediterranean diet or simply craving a delicious twist on fried rice, this dish is sure to become a household favorite!
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Recipe Information
Ingredients
- 1 cup brown rice
- 200 grams skinless chicken breast
- 3 tablespoons extra virgin olive oil
- 1 medium red bell pepper
- 1 medium zucchini
- 0.5 medium red onion
- 2 garlic cloves
- 1 cup cherry tomatoes
- 1 cup frozen peas
- 0.25 cup fresh parsley
- 100 grams feta cheese
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 lemon
Instructions
Cook the brown rice according to package instructions and set aside to cool.
Cut the chicken breast into small bite-sized pieces. Season with a little salt and pepper.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken and cook until golden brown and cooked through, about 5-7 minutes. Remove and set aside.
In the same skillet, add another tablespoon of olive oil. Dice the red bell pepper, zucchini, and red onion, and slice the garlic cloves. Add these vegetables to the skillet and sauté for about 5 minutes, or until they begin to soften.
Halve the cherry tomatoes and add them along with the frozen peas to the skillet. Continue to sauté for another 2-3 minutes.
Push the vegetables to the side of the skillet and add the remaining tablespoon of olive oil. Add the cooked rice and cooked chicken to the pan.
Sprinkle the dried oregano, salt, and black pepper over the mixture and stir everything together until well combined and heated through.
Remove the skillet from the heat. Crumble the feta cheese and finely chop the fresh parsley, adding them both to the fried rice.
Juice half a lemon over the dish, give it one last stir, and serve warm.
Nutrition Facts
Calories |
1490 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.5 g | 96% | |
| Saturated Fat | 22.1 g | 110% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 253 mg | 84% | |
| Sodium | 4375 mg | 190% | |
| Total Carbohydrate | 113.3 g | 41% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 35.2 g | ||
| Protein | 95.5 g | 191% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 696 mg | 54% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1875 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
