Description
A quick and healthy Mediterranean Chicken Stir-Fry packed with tender chicken, fresh vegetables, and whole grains.
Ingredients
Scale
- 1 lb boneless skinless chicken breasts (cubed into 1-inch pieces)
- 1 cup quick-cooking barley
- 2 cups water
- 3 tsp olive oil (divided)
- 1 medium onion (chopped)
- 2 medium zucchini (chopped)
- 2 cloves garlic (minced)
- 1 tsp dried oregano
- 1/2 tsp dried basil
- 1/4 tsp salt
- 1/4 tsp black pepper
- Crushed red pepper flakes (dash)
- 2 plum tomatoes (chopped)
- 1/2 cup pitted Greek olives (chopped)
- 1 tbsp fresh parsley (minced)
Instructions
- In a medium saucepan, bring 2 cups of water to a boil.
- Add quick-cooking barley and cook according to package directions, usually 10-12 minutes. Drain any excess water and set aside.
- While the barley cooks, heat 2 teaspoons of olive oil in a large skillet over medium-high heat.
- Add the cubed chicken and stir-fry until no longer pink and the internal temperature reaches 165°F, about 6-7 minutes. Transfer the chicken to a plate and keep warm.
- In the same skillet, use the remaining 1 teaspoon of oil to add the chopped onion. Stir-fry for 3 minutes until translucent.
- Add the chopped zucchini, minced garlic, dried oregano, dried basil, salt, pepper, and a dash of crushed red pepper flakes. Stir-fry for 2-4 minutes until the vegetables are crisp-tender.
- Return the cooked chicken to the skillet along with the chopped tomatoes, olives, and parsley. Stir to combine and heat through for 1-2 minutes.
- Serve the chicken mixture over the cooked barley, using about 1 cup of chicken mixture with 3/4 cup of barley per serving.
Notes
For best flavor, adjust seasoning to taste before serving. Can substitute chicken with chickpeas or tofu for a vegetarian option.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stir-Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 3g
- Sodium: 500mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 7g
- Protein: 25g
- Cholesterol: 70mg