Mediterranean Chicken & Vegetable Stir-Fry with Rice
This dish is a Mediterranean take on a stir-fry: juicy chicken breast strips, crisp-tender broccoli, zucchini, bell peppers, and onions — all sautéed in a light garlic-herb olive oil sauce with Mediterranean spices and served alongside fluffy white rice. It’s high in protein, rich in fiber and vitamins, and naturally gluten-free.
This is your go-to for a 30-minute clean and colorful meal that tastes indulgent but fuels your body with lean nutrition. Think of it as stir-fry meets Greek-style simplicity — minimal ingredients, maximum flavor.
Time Overview
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Ingredients
For the Chicken & Veggies:
1.5 lbs chicken breast, sliced into strips
1 zucchini, chopped
2 cups broccoli florets
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1/2 red onion, sliced
2 tbsp olive oil
Salt and black pepper, to taste
For the Marinade/Sauce:
3 cloves garlic, minced
1 tbsp balsamic vinegar or lemon juice
1 tbsp soy sauce (optional for umami; omit for fully Mediterranean)
1 tsp dried oregano
1/2 tsp smoked paprika
1/4 tsp chili flakes (optional)
2 tsp fresh parsley or basil, chopped
1/2 tsp ground cumin (optional Mediterranean twist)
For Serving:
2 cups cooked white rice (or brown rice, quinoa, or couscous)
Instructions
1. Marinate the Chicken
In a bowl, toss chicken strips with garlic, olive oil, balsamic vinegar, oregano, paprika, and cumin.
Let sit while you chop vegetables (10–15 minutes is enough for a quick marinade).
2. Cook the Chicken
Heat 1 tbsp olive oil in a large skillet or pan over medium-high heat.
Sear chicken pieces for about 4–5 minutes until golden and cooked through. Set aside.
3. Sauté the Veggies
In the same pan, add remaining olive oil.
Toss in broccoli, zucchini, peppers, and onion. Sauté for 5–7 minutes until tender-crisp.
Season with salt, pepper, and optional chili flakes.
4. Combine & Simmer
Return cooked chicken to the pan. Mix with vegetables.
Add 1–2 tbsp water to loosen the sauce, and toss everything for another 2 minutes.
5. Serve
Plate warm over white rice. Garnish with parsley or fresh herbs if desired.
Tips for Best Results
Cut everything evenly to ensure even cooking.
Cook vegetables separately from meat to maintain texture and flavor.
Use a nonstick or cast iron skillet to get that perfect golden sear.
For extra Mediterranean flair, stir in a squeeze of lemon juice or a dollop of hummus when serving.
Don’t overcook veggies — they should remain vibrant and slightly crisp.
Variations
Add Cheese
Top with crumbled feta for a creamy, tangy finish.
Make It Vegan
Replace chicken with chickpeas or grilled tofu.
Greek-Twist Version
Add kalamata olives, sun-dried tomatoes, and a squeeze of lemon juice.
Want it Spicier?
Increase chili flakes or add a chopped fresh chili during the sauté stage.
Q&A
Q: Can I meal prep this?
Absolutely. Store rice and chicken-veggie mix separately in airtight containers. Keeps up to 4 days.
Q: Can I substitute rice?
Yes — couscous, quinoa, or cauliflower rice work well.
Q: Can I use frozen vegetables?
Yes, but cook them directly from frozen to prevent sogginess.
Nutrition Information (Per Serving)
Calories: ~400
Protein: 35g
Carbohydrates: 30g
Fat: 16g
Fiber: 5g
Sugar: 6g
Sodium: ~450mg
(Nutrition may vary based on specific brands and ingredient choices.)
Conclusion
This Mediterranean Chicken & Vegetable Stir-Fry with Rice delivers a perfect weeknight meal — fast, wholesome, flavorful, and packed with vibrant ingredients. Whether you’re craving a protein-packed dish or trying to clean up your diet, this meal brings balance and boldness with every bite.
Perfect for family dinners, meal prepping, or as a healthy replacement for takeout.