Description
This Mediterranean Chicken Stir Fry is a vibrant, healthy dinner option that is packed with colorful vegetables and lean protein. Marinated in olive oil, garlic, and zesty Peri-Peri seasoning, the chicken is seared to golden perfection before being tossed with a medley of eggplant, zucchini, and blistered tomatoes. With a perfect balance of savory spices and fresh produce, this dish is a quick and satisfying meal that tastes just as good on its own as it does served over grains.
Ingredients
The Chicken Marinade
- 1.1 lb (500g) chicken breast, cut into thin strips
- 1 tablespoon olive oil (for marinade)
- 2 garlic cloves, grated or minced
- 1 teaspoon Peri-Peri seasoning (adjust for heat)
- 1/2 teaspoon salt
The Vegetable Stir Fry
- 1 medium eggplant, thinly sliced into strips
- 2 medium zucchinis, thinly sliced into strips
- 1 sweet bell pepper, sliced into thin strips
- 1 medium red onion, sliced
- 1 cup (150g) cherry tomatoes
- 7 cups (200g) fresh spinach
- 3 tablespoons olive oil (divided for frying batches)
- 1 teaspoon Peri-Peri seasoning (for veggies)
- Salt and pepper, to taste
Instructions
Marinate Chicken
In a bowl, combine 1 tablespoon olive oil, minced garlic, 1 teaspoon Peri-Peri seasoning, and salt. Add the chicken strips and toss to coat. Rest: Marinate for 30 minutes (or overnight) while you prep the vegetables.
Prep Vegetables
Wash and slice the eggplant, zucchini, bell pepper, and onion into uniform thin strips. Keep them separated in bowls for easy batch cooking.
Sauté Chicken
Heat 1 tablespoon olive oil in a large frying pan over medium-high heat. Add the chicken strips. Cook: Sear for 5–6 minutes, flipping halfway, until golden brown and cooked through. Remove from pan and set aside.
Stir Fry Veggies (Batch 1)
Add another tablespoon of oil to the same pan. Add half the mixed vegetables (eggplant, zucchini, pepper, onion). Cook: Let them sit for a minute to caramelize, then stir-fry for 3–4 minutes until tender-crisp. Season with a pinch of salt and Peri-Peri. Remove and set aside with the chicken.
Stir Fry Veggies (Batch 2)
Repeat with remaining oil and vegetables. Remove and set aside.
Blister & Wilt
Add the cherry tomatoes to the hot pan. Toss until they blister and sizzle. Add the fresh spinach and cook gently until wilted.
Combine
Return the cooked chicken and all stir-fried vegetables to the pan. Toss everything together for 1 minute to reheat and combine flavors.
Serve
Serve immediately on its own or over rice/couscous.
Notes
Batch Cooking is Key: Do not crowd the pan! If you cook all the vegetables at once, they will steam and become soggy. Cooking in batches ensures nice caramelized edges and great texture.
Uniform Cuts: Take care to slice the eggplant and zucchini into strips of similar thickness so they cook at the same rate.
Peri-Peri Spice: This blend usually contains chilies, citrus peel, garlic, and herbs. It can be spicy! If you prefer mild heat, use less seasoning or swap for a mix of paprika and oregano.
Chicken Thighs: Boneless, skinless chicken thighs are a great substitute for breast meat if you prefer a juicier cut that withstands high heat well.
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Category: Dinner / Stir Fry
- Method: Stovetop
- Cuisine: Mediterranean Fusion
Nutrition
- Serving Size: 1/4 of Recipe
- Calories: 360
- Sugar: 8g
- Sodium: 550mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 6g
- Protein: 32g
- Cholesterol: 85mg
Keywords: mediterranean chicken, healthy stir fry, chicken and eggplant, peri peri chicken recipe, low carb dinner, vegetable stir fry, easy weeknight meals