Mediterranean Diet Stir-Fried Vegetables and Chicken
Embrace vibrant flavors and wholesome eating with this Mediterranean Diet Stir-Fried Vegetables and Chicken recipe, a quick and nutritious dish perfect for busy weeknights. Tender strips of seasoned chicken breast are stir-fried alongside a colorful medley of zucchini, red bell pepper, juicy cherry tomatoes, and aromatic red onion, all infused with the rich essence of garlic, dried oregano, and basil. A splash of zesty lemon juice ties the flavors together, while a garnish of fresh parsley adds a touch of brightness. Packed with lean protein and nutrient-rich vegetables, this dish captures the heart-healthy principles of the Mediterranean diet in just 30 minutes. Ideal for meal prep or a satisfying dinner, it serves four and pairs wonderfully with whole-grain rice or fresh greens.
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Recipe Information
Ingredients
- 1 pound Boneless, skinless chicken breast
- 2 medium Zucchini
- 1 large Red bell pepper
- 1 cup Cherry tomatoes
- 1 medium Red onion
- 3 cloves Garlic cloves
- 2 tablespoons Extra virgin olive oil
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley (optional, for garnish)
Instructions
Slice the chicken breast into thin strips and set aside.
Wash and prepare the vegetables. Slice the zucchini into half-moons, dice the red bell pepper, halve the cherry tomatoes, and thinly slice the red onion. Mince the garlic cloves.
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat.
Add the sliced chicken to the skillet and stir-fry for 5-7 minutes, or until the chicken is fully cooked and golden on the edges. Transfer the chicken to a plate and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the garlic and red onion, and sauté for 1 minute until fragrant.
Add the zucchini, red bell pepper, and cherry tomatoes to the skillet. Stir-fry for 5-6 minutes, or until the vegetables are tender but still crisp.
Return the cooked chicken to the skillet. Sprinkle in the dried oregano, dried basil, salt, and black pepper. Toss everything together until evenly coated.
Stir in the lemon juice and cook for an additional 1 minute to combine the flavors.
Remove the skillet from the heat. Garnish with freshly chopped parsley, if desired, and serve hot.
Nutrition Facts
Calories |
1273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.5 g | 60% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 5265 mg | 229% | |
| Total Carbohydrate | 61.2 g | 22% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 42.3 g | ||
| Protein | 149.7 g | 299% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 206 mg | 16% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 2948 mg | 63% | |
*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.
