Mediterranean Stir Fry
A quick and healthy Mediterranean stir fry packed with garlic, chili, and fresh veggies, perfect for a wholesome meal.
Equipment
- medium frying pan
- large glass dish
- bowls or plates for vegetables prep
- wooden spoon, tongs or spatula
- knife
- Chopping board
Ingredients
Chicken and Vegetables
- 500 g chicken breast mini fillets or breast sliced into thin strips
- 4 tablespoon olive oil
- 2 cloves garlic grated or minced
- 2 teaspoon peri- peri seasoning
- ½ teaspoon salt
- 1 eggplant sliced thinly
- 2 medium zucchinis sliced thinly
- 1 sweet pepper or bell pepper sliced thinly
- 1 red onion
- 150 g cherry tomatoes
- 200 g spinach
Instructions
Marinade Chicken
- In a medium bowl, add 1 tablespoon of olive oil, garlic, 1 teaspoon of seasoning and the salt and add the chicken strips. Leave to marinade for 30 minutes or even overnight if you make ahead, or at least until you have finished preparing the vegetables.
Prepare Vegetables
- Wash, peel, core, top and tail all of the vegetables accordingly. Slice them thinly and then cut them in thin short strips, so that they cook evenly and fast. Set the vegetables aside in separate prepared bowls.
Saute Chicken
- In a frying pan, add 1 tablespoon of olive oil and add the marinated chicken strips. Turn the chicken on the other side after 2.5-3 minutes. Saute until golden brown and cooked through. This should take 5-6 minutes. Remove the chicken strips from the pan and set aside.
Stir Fry
- In the same pan, add another tablespoon of olive oil and add a handful of each of the sliced vegetables. Allow the heat to create a little caramelisation for a minute or two before stir frying the vegetables in 2 batches, making sure not to overcrowd the pan.
- Add the last of the olive oil and toss the cherry tomatoes until they blister and sizzle a little. Add the spinach and mix gently until wilted.
- Add the stir fried vegetables and chicken back to the pan mixing gently for a few moments to combine all the flavors.
Serve
- Serve immediately on its own or over rice or cooked grains.
Notes
The secret is to keep some of the crunch from the vegetables, but make sure that everything is cooked through. Drizzle more olive oil on the veggies as you are starting to turn them. Season the veggies as you go and taste.
Nutrition
Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 25gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 700mgPotassium: 800mgFiber: 5gSugar: 4gVitamin A: 1000IUVitamin C: 40mgCalcium: 150mgIron: 2.5mg
Tried this recipe?Let us know how it was!