Description
Mediterranean Chicken Stir Fry: A quick and flavorful dish with chicken, colorful veggies, and Mediterranean spices – perfect for busy weeknights!
Ingredients
Scale
- 1½ pounds (680g) boneless, skinless chicken breasts, cut into ¾-inch strips
- 3 tablespoons extra virgin olive oil, divided
- 4 cloves garlic, minced (about 1½ tablespoons)
- 1 large red bell pepper, sliced (about 1½ cups)
- 1 large yellow bell pepper, sliced (about 1½ cups)
- 1 medium zucchini, sliced into half-moons (about 1½ cups)
- 1 medium red onion, thinly sliced (about 1 cup)
- ⅓ cup (50g) sun-dried tomatoes, julienned (oil-packed, drained)
- ½ cup (67g) kalamata olives, pitted and halved
- 2 teaspoons dried oregano
- 1 teaspoon dried basil
- ¼ teaspoon red pepper flakes (adjust to taste)
- Juice of 1 lemon (about 2–3 tablespoons)
- ⅓ cup (50g) crumbled feta cheese
- 2 tablespoons fresh parsley, chopped
- Salt and freshly ground black pepper, to taste
Instructions
- Step 1: Prepare the Chicken Pat the chicken pieces dry with paper towels – this crucial step ensures proper browning. Season generously with ½ teaspoon salt and ¼ teaspoon black pepper. Heat 1½ tablespoons of olive oil in a large skillet or wok over medium-high heat until shimmering. Add the chicken in a single layer, being careful not to overcrowd (work in batches if necessary). Let the chicken cook undisturbed for 2-3 minutes until golden brown on one side, then flip and cook for another 2 minutes until just cooked through. Transfer to a clean plate and cover loosely with foil to keep warm.
- Step 2: Cook the Aromatics and Vegetables In the same pan, add the remaining 1½ tablespoons olive oil. Add the red onion and cook for 2 minutes until it begins to soften. Add the garlic, dried oregano, dried basil, and red pepper flakes, stirring continuously for 30 seconds until fragrant – you’ll smell the herbs blooming in the oil. Add both bell peppers and cook for 3 minutes, stirring occasionally, until they begin to soften but still maintain some crispness.
- Step 3: Complete the Stir Fry Add the zucchini to the pan and cook for another 2 minutes, tossing frequently. Stir in the sun-dried tomatoes and kalamata olives, then return the chicken to the pan, including any accumulated juices. Gently toss everything together and cook for 1-2 minutes until all components are heated through and flavors meld. Remove from heat and immediately squeeze the fresh lemon juice over the mixture, stirring to incorporate.
- Step 4: Serve and Garnish Transfer your Mediterranean Chicken Stir Fry to a serving platter or individual plates. Sprinkle with crumbled feta cheese and fresh parsley. The residual heat will slightly warm the feta without completely melting it, preserving its distinct texture and tangy flavor. Serve immediately while hot, perhaps with a slice of lemon on the side for those who enjoy an extra citrus kick.
Notes
Fresh ingredients will always yield the best flavor results.
Nutrition
- Serving Size: 1.5 cups
- Calories: 375
- Sugar: 8g
- Sodium: 580mg
- Fat: 22g
- Saturated Fat: 5g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 4g
- Protein: 31g
- Cholesterol: 95mg