Mediterranean Diet Szechuan Chicken

Elevate your weeknight dinner with this vibrant and healthy Mediterranean Diet Szechuan Chicken! This unique fusion recipe combines the bold, tingling heat of Szechuan peppercorns with the wholesome, heart-healthy principles of the Mediterranean diet. Juicy, tender chicken breast is stir-fried with a colorful medley of vegetables like crisp-tender broccoli, zucchini strips, and red bell peppers, all brought to life with fragrant garlic, fresh ginger, and a savory-sweet sauce made with low-sodium soy sauce, honey, and rice vinegar. Cooked in extra virgin olive oil for a healthier twist, this dish is finished with a sprinkle of fresh cilantro, scallions, and toasted sesame seeds for a delightful burst of flavor and texture. Ready in just 40 minutes and perfect for gluten-free adaptations, this recipe is your next go-to for a nutritious, flavor-packed meal that merges East and West.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 lb boneless, skinless chicken breast
• 2 tbsp extra virgin olive oil
• 1 medium, thinly sliced red bell pepper
• 1 medium, cut into thin strips zucchini
• 2 cups broccoli florets
• 3 cloves, minced fresh garlic
• 1 tbsp, grated fresh ginger
• 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
• 1 tsp, freshly ground Szechuan peppercorns
• 1 tsp crushed red chili flakes
• 1 tbsp honey
• 2 tsp rice vinegar
• 2 stalks, thinly sliced scallions
• 1 tsp toasted sesame seeds
• 2 tbsp, chopped fresh cilantro
• 0.5 tsp salt
• 0.5 tsp black pepper

Directions

Step 1

Slice the chicken breast into thin, bite-sized strips and season lightly with salt and black pepper. Set aside.

Step 2

In a small bowl, whisk together soy sauce, honey, rice vinegar, and a pinch of crushed red chili flakes. Set this sauce aside.

Step 3

Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the chicken and cook for 5-7 minutes until golden and fully cooked through. Remove the chicken from the skillet and set aside.

Step 4

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the minced garlic, grated ginger, and ground Szechuan peppercorns. Stir-fry for about 30 seconds until fragrant.

Step 5

Add the red bell peppers, zucchini, and broccoli to the skillet. Stir-fry the vegetables for 4-5 minutes until they are crisp-tender.

Step 6

Return the cooked chicken to the skillet and pour in the prepared sauce. Toss everything together to coat evenly. Cook for an additional 2-3 minutes until the flavors meld together.

Step 7

Transfer the Szechuan chicken to a serving dish. Garnish with scallions, sesame seeds, and fresh cilantro.

Step 8

Serve immediately and enjoy!

Nutrition Facts

Serving size	(1103.2g)

Amount per serving	% Daily Value*
Calories	1276.8

Total Fat 47.0g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 0.1g
Cholesterol 385.6mg	0%
Sodium 4449.5mg	0%
Total Carbohydrate 59.0g	0%
Dietary Fiber 11.0g	0%
Total Sugars 38.0g
Protein 154.5g	0%

Vitamin D 22.7IU	0%
Calcium 258.7mg	0%
Iron 8.8mg	0%
Potassium 2174.3mg	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: 33.1%

Protein: 48.4%

Carbs: 18.5%