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Mediterranean Chicken Stir Fry: A Wholesome, One-Pan Delight Recipe

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★★★★★

4.7 from 78 reviews

This Mediterranean Chicken Stir Fry is a wholesome, one-pan meal brimming with vibrant vegetables, tender chicken, and bright Mediterranean flavors. Quick and easy to prepare, it combines seared chicken breast with fresh spinach, cherry tomatoes, bell pepper, and yellow squash, all seasoned with garlic, oregano, and lemon zest for a refreshing finish. Perfect for a nutritious weeknight dinner or meal prep.

Ingredients

Scale

Protein

  • 1.5 pounds Chicken Breast (Substitute with chicken thighs for juiciness.)

Vegetables

  • 3 cups Fresh Spinach (Frozen spinach can be used; thaw and drain excess moisture first.)
  • 1.5 cups Cherry Tomatoes (Substitute whole tomatoes or grape tomatoes as needed.)
  • 1 large Red Bell Pepper (Other sweet peppers can be used; try yellow or orange varieties.)
  • 1 medium Yellow Squash (Zucchini can be substituted for a similar flavor profile.)
  • 4 cloves Garlic (Use garlic powder in a pinch (1 teaspoon).)

Oils & Seasonings

  • 3 tablespoons Olive Oil (Substitute with avocado oil or vegetable oil.)
  • 1 teaspoon Dried Oregano (Basil or thyme makes a good alternative.)
  • 0.5 teaspoon Red Pepper Flakes (Omit for a milder dish.)
  • 1 Lemon Zest (Fresh lime juice can be used for a tangy flavor.)
  • Salt (Adjust to personal taste.)
  • Black Pepper (Adjust to personal taste.)

Instructions

  1. Prepare the Chicken: Pat the chicken breast dry with paper towels to ensure a good sear. Season generously with salt, black pepper, and half of the dried oregano. Let it rest for about 5 minutes to allow the flavors to penetrate the meat.
  2. Sear the Chicken: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. When the oil is shimmering, add the seasoned chicken pieces carefully. Sear for 5-6 minutes until golden brown on one side, then flip and cook for another 3-4 minutes. Remove the chicken and keep warm on a plate.
  3. Sauté Aromatics and Vegetables: In the same skillet, add the remaining tablespoon of olive oil and reduce heat to medium. Add minced garlic and sauté for about 30 seconds until fragrant, taking care not to burn it. Add diced red bell pepper and sliced yellow squash, cooking for 4-5 minutes until they soften and start to blister.
  4. Add Tomatoes and Reintroduce Chicken: Stir in the halved cherry tomatoes and cook for 2 more minutes. Return the browned chicken to the skillet.
  5. Add Spinach and Seasonings: Fold in the fresh spinach, remaining oregano, and red pepper flakes. Toss and sauté for 2-3 minutes until the spinach wilts and everything is heated through.
  6. Finish and Serve: Remove from heat and zest a lemon over the stir fry to add a bright, fresh flavor. Taste and adjust salt and pepper as needed. Serve hot, optionally over rice or couscous for a complete meal.

Notes

  • Substitute chicken thighs for a juicier alternative to chicken breast.
  • Frozen spinach can be used but should be thawed and drained well to prevent excess moisture.
  • Try different colored bell peppers such as yellow or orange for varied flavor and color.
  • If garlic cloves are unavailable, 1 teaspoon garlic powder works as a substitute.
  • Adjust or omit red pepper flakes for preferred heat level.
  • Serve over grains like rice or couscous to make the dish more filling.

Keywords: Mediterranean chicken stir fry, one-pan meal, healthy chicken recipe, quick dinner, chicken with vegetables, stovetop chicken, Mediterranean diet

Find it online: https://www.sanacooks.com/mediterranean-chicken-stir-fry-a-wholesome-one-pan-delight-recipe/