Mediterranean Tasty Chicken Stir Fry Meal with Rainbow Veggies

Mediterranean Tasty Chicken Stir-Fry with Rainbow Veggies

This recipe combines tender chicken breast, crisp colorful vegetables, and a zesty Mediterranean-style sauce. It’s perfect for busy weeknights when you want something nourishing but quick.

Why You’ll Love This Recipe

Fast & Fresh: Ready in about 25 minutes.

Nutritious & Colorful: Packed with lean protein and a rainbow of veggies rich in antioxidants.

Mediterranean Flavors: Garlic, oregano, lemon, and olive oil bring a zesty, herbaceous twist to classic stir-fry.

Flexible: Use any mix of veggies you have on hand!

Total Time

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Ingredients

For the Chicken & Veggies:

500g (1 lb) boneless, skinless chicken breast, thinly sliced

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 small red onion, sliced

1 zucchini, sliced into half-moons

1 cup cherry tomatoes, halved

1 cup broccoli florets

2 tbsp extra virgin olive oil

Salt and black pepper, to taste

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For the Mediterranean Stir-Fry Sauce:

3 tbsp extra virgin olive oil

2 tbsp fresh lemon juice (plus extra for garnish)

2 garlic cloves, minced

1 tsp dried oregano

1 tsp smoked paprika

½ tsp ground cumin

½ tsp chili flakes (optional for spice)

1 tsp honey or maple syrup (for balance)

Salt and pepper, to taste

Optional Garnishes:

Crumbled feta cheese

Fresh parsley or basil, chopped

Lemon wedges

Instructions

Prepare the Chicken:

Slice the chicken breast into thin strips for even cooking.

Season lightly with salt, pepper, and a drizzle of olive oil.

Make the Mediterranean Stir-Fry Sauce:

In a small bowl, whisk together:

Olive oil

Lemon juice

Minced garlic

Oregano

Smoked paprika

Cumin

Chili flakes (if using)

Honey

A pinch of salt and pepper

Set aside.

Sauté the Chicken:

Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat.

Add the chicken strips and cook for 4–5 minutes, stirring occasionally until golden brown and cooked through.

Transfer to a plate and set aside.

Stir-Fry the Rainbow Veggies:

In the same pan, add another tablespoon of olive oil.

Toss in the onions and bell peppers, cooking for 2 minutes.

Add zucchini, broccoli, and cherry tomatoes. Stir-fry for another 3–4 minutes, just until veggies are crisp-tender.

Combine & Finish:

Return the chicken to the pan.

Pour in the Mediterranean sauce.

Toss everything together for 1–2 minutes, allowing the sauce to coat the chicken and veggies.

Garnish & Serve:

Sprinkle with crumbled feta and fresh herbs.

Serve with lemon wedges on the side.

Serving Suggestions:

Serve over brown rice, quinoa, cauliflower rice, or warm pita bread.

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Pair with a dollop of tzatziki for extra Mediterranean flair.

Cooking Tips:

High Heat is Key:
Use medium-high to high heat for stir-frying to keep the veggies crisp and vibrant.

Don’t Overcrowd the Pan:
Stir-fry in batches if needed to avoid steaming the chicken and veggies.

Prep Ahead:
Slice all veggies and mix the sauce before you start cooking to keep the process quick and smooth.

Use Fresh Lemon:
Freshly squeezed lemon juice brightens the whole dish. Don’t skip it!

Balance the Sauce:
Taste the sauce before adding it—adjust with more honey for sweetness or lemon for tang as needed.

Variations:

Protein Options:

Chicken Thighs: For extra juiciness.

Shrimp: Stir-fry shrimp instead of chicken (cook only 2–3 minutes).

Tofu: Use firm tofu for a vegetarian version—press and cube it before stir-frying.

Vegetable Swaps:

Additions:

Mushrooms

Snap peas

Baby spinach (add at the end)

Eggplant (cubed)

Seasonal Veggies:
Use whatever’s fresh—this recipe works well with summer, fall, or winter vegetables.

Spice Variations:

Mediterranean-Mex Fusion: Add a pinch of cumin and coriander.

Italian Style: Swap oregano for Italian seasoning and add fresh basil at the end.

Spicy Kick: Use extra chili flakes or a drizzle of harissa.

Serving Ideas:

Over Grains: Serve with couscous, farro, or quinoa.

Wrap It: Spoon into pita pockets or tortillas for a Mediterranean wrap.

With Sauces: Pair with tzatziki, hummus, or tahini sauce for extra creaminess.

Q&A

Q: Can I make this recipe ahead of time?

A: Yes! You can slice the veggies and chicken and mix the sauce up to 1 day in advance. For best texture, stir-fry just before serving.

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Q: Can I use frozen vegetables?

A: You can, but fresh vegetables give the best color and crunch. If using frozen, thaw and pat them dry to avoid excess moisture.

Q: How do I make this dairy-free?

A: Simply skip the feta cheese or replace it with dairy-free feta or olives for a salty touch.

Q: Is this meal gluten-free?

A: Yes! As long as you don’t serve it with bread containing gluten. It pairs perfectly with gluten-free grains like quinoa or rice.

Q: Can I meal prep this?

A: Absolutely! Store portions in airtight containers in the fridge for up to 3 days. Reheat gently to maintain veggie texture.

Nutrition Facts (Per Serving – Serves 4)

Approximate values based on the recipe without feta or additional sides:

Calories: 320

Protein: 30g

Carbohydrates: 12g

Fiber: 4g

Sugars: 5g (from veggies & honey)

Fat: 18g

Saturated Fat: 3g

Cholesterol: 75mg

Sodium: 360mg (depends on added salt and feta)

Conclusion

This Mediterranean Chicken Stir-Fry with Rainbow Veggies is a wholesome, colorful dish that’s as satisfying as it is healthy. It brings together lean protein, crisp-tender veggies, and bold Mediterranean flavors all in one pan—perfect for busy weeknights or a nourishing meal prep. Plus, it’s endlessly customizable to suit your taste and dietary needs.