Mediterranean Diet Stir-Fried Meat with Vegetables
Elevate weeknight dinners with this vibrant Mediterranean Diet Stir-Fried Meat with Vegetables recipe, a flavorful and wholesome dish packed with heart-healthy ingredients and bold spices. Lean protein options like chicken breast, turkey, or beef are stir-fried to perfection in extra-virgin olive oil before being paired with nutrient-rich vegetables such as zucchini, eggplant, spinach, and sweet cherry tomatoes. Infused with classic Mediterranean seasonings like oregano, cumin, and garlic, this quick and easy skillet meal delivers a perfect balance of savory and fresh flavors in just 35 minutes. Garnish with fresh parsley and serve with lemon wedges for a zesty finish that ties it all together. Ideal for fans of the Mediterranean diet or anyone seeking a nutritious, delicious meal, this recipe makes four satisfying servings—perfect for family dinners or meal prep!
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Recipe Information
Ingredients
- 2 tablespoons extra-virgin olive oil
- 500 grams boneless, skinless chicken breast (or lean beef or turkey strips)
- 3 cloves garlic cloves, minced
- 1 red bell pepper, thinly sliced
- 1 zucchini, sliced into half-moons
- 1 eggplant, cubed
- 200 grams cherry tomatoes, halved
- 100 grams spinach leaves
- 1 teaspoon dried oregano
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
- 4 wedges fresh lemon wedges (optional, for serving)
Instructions
Heat 1 tablespoon of extra-virgin olive oil in a large skillet or wok over medium-high heat.
Add the chicken (or other meat) strips to the pan and season with a pinch of salt and black pepper. Stir-fry for 5-7 minutes until fully cooked and lightly browned. Remove from the pan and set aside.
Add the remaining 1 tablespoon of olive oil to the same pan. Toss in the minced garlic and stir-fry for about 30 seconds until fragrant.
Add the red bell pepper, zucchini, and eggplant to the pan. Stir-fry for 5 minutes, stirring frequently, until the vegetables begin to soften.
Add the cherry tomatoes, spinach leaves, dried oregano, ground cumin, 0.5 teaspoon of salt, and a pinch of black pepper. Stir well to combine.
Return the cooked meat to the pan and mix it with the vegetables. Stir-fry for another 3-5 minutes, ensuring the flavors meld together and everything is heated through.
Remove from heat and garnish with freshly chopped parsley, if desired.
Serve immediately with fresh lemon wedges on the side for an extra burst of brightness.
Nutrition Facts
Calories |
1234 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.2 g | 61% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 1665 mg | 72% | |
| Total Carbohydrate | 36.2 g | 13% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 17.0 g | ||
| Protein | 164.6 g | 329% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 276 mg | 21% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 3238 mg | 69% | |
*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.
