Mediterranean Diet Stir-Fried Chicken with Vegetables

Elevate your weeknight dinner with this vibrant Mediterranean Diet Stir-Fried Chicken with Vegetables, a wholesome one-pan meal that’s bursting with flavor and nutrition! This recipe combines tender strips of chicken breast, quickly stir-fried to perfection in heart-healthy extra virgin olive oil, with a medley of fresh Mediterranean-style vegetables like bell peppers, zucchini, and cherry tomatoes. Fragrant garlic, dried oregano, and thyme infuse every bite with aromatic bliss, while a finishing drizzle of lemon juice adds a tangy brightness. Tossed with baby spinach for a nutrient boost, this quick and easy stir-fry is ready in just 35 minutes from prep to plate, making it the perfect healthy dinner option for busy nights. Serve it alone or over your favorite whole grains, and garnish with fresh parsley for a touch of elegance—ideal for those embracing the Mediterranean lifestyle!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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)

Directions

Step 1

Slice the chicken breast into thin strips and set aside.

Step 2

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.

Step 3

In a large skillet or wok, heat 2 tablespoons of olive oil over medium-high heat.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Stir in the cherry tomatoes and baby spinach. Cook for an additional 2-3 minutes until the spinach wilts and the tomatoes soften.

Step 8

Return the cooked chicken to the skillet, along with any juices. Toss everything together and cook for 1-2 minutes to combine flavors.

Step 9

Drizzle the stir-fry with fresh lemon juice and garnish with chopped parsley, if desired.

Step 10

Serve warm as-is or over a bed of whole grains, such as quinoa or farro, for a more substantial meal.

Nutrition Facts

Serving size	(1180.3g)

Amount per serving	% Daily Value*
Calories	1326.9

Total Fat 60.0g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 0.2g
Cholesterol 385.6mg	0%
Sodium 4591.0mg	0%
Total Carbohydrate 46.9g	0%
Dietary Fiber 10.5g	0%
Total Sugars 27.1g
Protein 148.7g	0%

Vitamin D 22.7IU	0%
Calcium 228.6mg	0%
Iron 9.1mg	0%
Potassium 2456.0mg	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: 40.8%

Protein: 45.0%

Carbs: 14.2%