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–+ servings
Mediterranean stir fry in frying pan with pink tongs

Mediterranean stir fry

Flossie
There's no soy sauce in this stir fry, but plenty of garlic and chili and gorgeously soft and crunchy Mediterranean veggies.
5 from 1 vote
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Prep Time 10 minutes
Cook Time 20 minutes
marinading time (optional) 30 minutes
Total Time 30 minutes
Course dinner, Main Course, main meal
Cuisine Mediterranean
Servings 4

Equipment

  • 1 medium frying pan
  • 1 large glass dish to set aside the chicken and vegetables
  • 4 bowls or plates for vegetables prep
  • 1 wooden spoon, tongs or spatula for stir frying
  • 1 knife
  • 1 Chopping board

Ingredients
  

  • 500 g chicken breast mini fillets or breast sliced into thin strips
  • 4 tbsp olive oil
  • 2 cloves of garlic grated or minced
  • 2 tsp peri- peri seasoning
  • 1/2 tsp 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 the chicken

  • In a medium bowl, add 1 tbsp of olive oil, garlic, 1 tsp 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 the 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.
  • The secret is to keep some of the crunch, but make sure that everything is cooked through. Set the vegetables aside in separate prepared bowls, so that is easy to grab them when you are ready.

Saute and brown the chicken

  • In a frying pan, add 1 tbsp 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 you start to stir fry the vegetables. Stir fry in 2 batches, making sure the pan is not overcrowded. Add a pinch of salt and a pinch of seasoning, making sure not to oversalt. Taste as you go, then set them aside next to the chicken.
  • 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.

Video

Notes

  • The secret is to keep some of the crunch from the vegetables, but make sure that everything is cooked through. Set the vegetables aside in separate prepared bowls, so that is easy to grab them when you are ready.
  • Eggplant (or aubergine) must cook through properly, so you may want to make sure that is sliced thinly and you get good contact with the bottom of the pan.
  • Drizzle more olive oil on the veggies as you are starting to turn them, that will keep them from burning. If you fear they are browning too fast, turn the heat down or move them quickly in the pan with a wooden spoon.
  • Season the veggies as you go and taste, just make sure to hold the seasoning back until you turn them in the pan, so you can avoid the seasonings burning.
  • Spinach cooks down fast, so just move it through the pan until is fully wilted, but no longer so t keeps that beautiful dark green color.
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Keyword mediterranean chicken stir fry, mediterranean stir fry chicken, mediterranean stir fry recipe
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