Mediterranean Diet Chicken Curry with Vegetables

Bursting with bold flavors and wholesome ingredients, this Mediterranean Diet Chicken Curry with Vegetables is a healthy twist on a classic comfort dish. Tender, seasoned chicken pairs perfectly with a medley of zucchini, red bell pepper, and spinach, all simmered in a fragrant sauce of curry powder, ground cumin, crushed tomatoes, and chicken broth. Finished with a refreshing touch of lemon juice and fresh cilantro, this one-pan recipe is as vibrant as it is nourishing. Served over hearty brown rice or quinoa, this dish is gluten-free, packed with lean protein, and filled with nutrient-rich veggies, making it the perfect go-to meal for busy weeknights or meal prepping. Ready in just 45 minutes and adhering to Mediterranean diet principles, this chicken curry is a flavorful, satisfying way to keep dinnertime healthy and exciting.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 pound boneless skinless chicken breasts
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 large, diced onion
• 1 medium, sliced red bell pepper
• 1 medium, sliced zucchini
• 3 minced garlic cloves
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 14-ounce can crushed tomatoes
• 1 cup chicken broth
• 2 cups fresh spinach
• 0.25 cup, chopped fresh cilantro
• 1 tablespoon lemon juice
• 4 cups, cooked brown rice or quinoa

Directions

Step 1

Heat the olive oil in a large skillet or Dutch oven over medium-high heat.

Step 2

Season the chicken breasts with salt and black pepper, then add them to the pan. Cook for 5-6 minutes on each side, until the chicken is browned and cooked through. Remove from the pan and set aside.

Step 3

In the same pan, add the diced onion and sliced red bell pepper. Sauté for about 4 minutes until the onion is translucent.

Step 4

Add the sliced zucchini and minced garlic to the pan. Sauté for another 2-3 minutes, until the zucchini is tender.

Step 5

Stir in the curry powder and ground cumin, cooking for 1 minute until the spices are fragrant.

Step 6

Pour in the crushed tomatoes and chicken broth. Bring to a simmer, scraping the bottom of the pan to release any browned bits.

Step 7

Cut the cooked chicken into bite-sized pieces and return it to the pan.

Step 8

Add the fresh spinach and stir, cooking for about 2 minutes until the spinach is wilted.

Step 9

Remove the pan from heat and stir in the fresh cilantro and lemon juice. Adjust seasoning with more salt and pepper, if needed.

Step 10

Serve hot over cooked brown rice or quinoa.

Nutrition Facts

Serving size	(2539.4g)

Amount per serving	% Daily Value*
Calories	2233.2

Total Fat 54.3g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 2.8g
Cholesterol 385.6mg	0%
Sodium 7291.3mg	0%
Total Carbohydrate 257.0g	0%
Dietary Fiber 28.7g	0%
Total Sugars 41.4g
Protein 176.5g	0%

Vitamin D 22.7IU	0%
Calcium 397.7mg	0%
Iron 20.5mg	0%
Potassium 3671.9mg	0%

*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.

Source of Calories

Fat: 22.0%

Protein: 31.8%

Carbs: 46.3%