Mediterranean Diet Fried Rice with Vegetables and Meat

Elevate your weeknight dinner routine with this Mediterranean Diet Fried Rice with Vegetables and Meat, a wholesome twist on a classic favorite. Overflowing with vibrant flavors and nutritious ingredients, this recipe combines tender, protein-packed skinless chicken breast with hearty brown rice and a medley of fresh vegetables like red bell pepper, zucchini, and cherry tomatoes. Cooked to perfection in extra virgin olive oil and seasoned with fragrant oregano, garlic, and parsley, each bite delivers a burst of Mediterranean flair. Topped with creamy crumbled feta and a refreshing squeeze of lemon, this one-pan dish is as healthy as it is satisfying. Perfect for meal prep or a family dinner, this recipe proves that clean eating doesn't have to compromise on taste.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Cook the brown rice according to package instructions and set aside to cool.

Step 2

Cut the chicken breast into small bite-sized pieces. Season with a little salt and pepper.

Step 3

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.

Step 4

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.

Step 5

Halve the cherry tomatoes and add them along with the frozen peas to the skillet. Continue to sauté for another 2-3 minutes.

Step 6

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.

Step 7

Sprinkle the dried oregano, salt, and black pepper over the mixture and stir everything together until well combined and heated through.

Step 8

Remove the skillet from the heat. Crumble the feta cheese and finely chop the fresh parsley, adding them both to the fried rice.

Step 9

Juice half a lemon over the dish, give it one last stir, and serve warm.

Nutrition Facts

Serving size	(1288.9g)

Amount per serving	% Daily Value*
Calories	1490.0

Total Fat 74.5g	0%
Saturated Fat 22.1g	0%
Polyunsaturated Fat 0.8g
Cholesterol 253.4mg	0%
Sodium 4374.6mg	0%
Total Carbohydrate 113.3g	0%
Dietary Fiber 20.8g	0%
Total Sugars 35.2g
Protein 95.5g	0%

Vitamin D 16IU	0%
Calcium 695.6mg	0%
Iron 8.4mg	0%
Potassium 1874.9mg	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: 44.5%

Protein: 25.4%

Carbs: 30.1%