Mediterranean Diet Stir-Fried Meat with Vegetables
Elevate your weeknight dinner with this Mediterranean Diet Stir-Fried Meat with Vegetables, a wholesome and vibrant dish packed with flavor and nutritional goodness. Succulent strips of chicken, lean beef, or turkey are stir-fried to perfection in heart-healthy extra-virgin olive oil, then tossed with a rainbow of Mediterranean-inspired vegetables like red bell peppers, zucchini, eggplant, and spinach. Seasoned with aromatic garlic, earthy oregano, and a hint of cumin, this quick and easy recipe brings bold flavors to your table in just 35 minutes. Finished with a sprinkle of fresh parsley and a squeeze of zesty lemon, this low-carb, high-protein meal is perfect for those following the Mediterranean diet or simply seeking a nutritious, gluten-free dinner. Serve it as is or pair it with a side of quinoa or whole-grain pita bread for an extra touch of Mediterranean flair!
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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)
Directions
Step 1
Heat 1 tablespoon of extra-virgin olive oil in a large skillet or wok over medium-high heat.
Step 2
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.
Step 3
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.
Step 4
Add the red bell pepper, zucchini, and eggplant to the pan. Stir-fry for 5 minutes, stirring frequently, until the vegetables begin to soften.
Step 5
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.
Step 6
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.
Step 7
Remove from heat and garnish with freshly chopped parsley, if desired.
Step 8
Serve immediately with fresh lemon wedges on the side for an extra burst of brightness.
Nutrition Facts
| Serving size | (1215.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1234.5 |
| Total Fat 47.2g | 0% |
| Saturated Fat 9.0g | 0% |
| Cholesterol 425mg | 0% |
| Sodium 1664.7mg | 0% |
| Total Carbohydrate 36.2g | 0% |
| Dietary Fiber 13.2g | 0% |
| Total Sugars 17.0g | |
| Protein 164.6g | 0% |
| Vitamin D 5IU | 0% |
| Calcium 275.9mg | 0% |
| Iron 11.2mg | 0% |
| Potassium 3237.7mg | 0% |
Source of Calories