Mediterranean Diet Stir-Fried Chicken with Vegetables
Savor the vibrant flavors of the Mediterranean with this quick and healthy Stir-Fried Chicken with Vegetables recipe, perfect for anyone following a Mediterranean diet. Featuring tender, golden-brown chicken strips paired with a colorful array of fresh vegetables like red bell peppers, zucchini, cherry tomatoes, and baby spinach, this dish is bursting with nutrients and irresistible taste. Seasoned with aromatic garlic, oregano, and thyme, then brightened with a splash of lemon juice and a finishing touch of fresh parsley, this stir-fry is a delightful blend of zesty and savory flavors. Ready in just 35 minutes and ideal for busy weeknights, you can enjoy it on its own or serve it over hearty whole grains like quinoa or farro for a wholesome, satisfying meal. This recipe is a go-to for health-conscious food lovers seeking easy, flavorful Mediterranean-inspired cuisine.
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Recipe Information
Ingredients
- 1 lb boneless, skinless chicken breast
- 3 tbsp extra virgin olive oil
- 1 medium red bell pepper
- 1 medium zucchini
- 1 small red onion
- 1 cup cherry tomatoes
- 3 garlic cloves
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp sea salt
- 0.5 tsp black pepper
- 2 cups baby spinach
- 2 tbsp lemon juice
- 2 tbsp fresh parsley (optional, for garnish)
Instructions
Slice the chicken breast into thin strips and set aside.
Chop the red bell pepper and zucchini into bite-sized pieces, thinly slice the red onion, and halve the cherry tomatoes. Mince the garlic cloves.
In a large skillet or wok, heat 2 tablespoons of olive oil over medium-high heat.
Add the chicken strips to the hot skillet. Sprinkle with half of the sea salt and black pepper. Stir-fry for 5-7 minutes until the chicken is fully cooked and lightly golden. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the red onion and minced garlic, and sauté for 1-2 minutes until fragrant.
Add the red bell pepper and zucchini to the skillet. Sprinkle in the dried oregano, dried thyme, and the remaining salt and black pepper. Stir-fry for 5 minutes until the vegetables are tender but still crisp.
Stir in the cherry tomatoes and baby spinach. Cook for an additional 2-3 minutes until the spinach wilts and the tomatoes soften.
Return the cooked chicken to the skillet, along with any juices. Toss everything together and cook for 1-2 minutes to combine flavors.
Drizzle the stir-fry with fresh lemon juice and garnish with chopped parsley, if desired.
Serve warm as-is or over a bed of whole grains, such as quinoa or farro, for a more substantial meal.
Nutrition Facts
Calories |
1327 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.0 g | 77% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 4591 mg | 200% | |
| Total Carbohydrate | 46.9 g | 17% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 27.1 g | ||
| Protein | 148.7 g | 297% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 229 mg | 18% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2456 mg | 52% | |
*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.
