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This simple one-pan Mediterranean hen stir fry comes collectively in simply half-hour. It is a easy but flavorful weeknight meal that options staples of Mediterranean delicacies: tomatoes, spinach, lemon, oregano, smoked paprika, and feta cheese. It is wholesome, gluten-free, keto, low-carb, and wealthy in protein and fiber. Serve it as is, or with roasted spaghetti squash, rice, orzo pasta, or cauliflower rice.
Mediterranean hen stir-fry
On this recipe, the skinless boneless hen thighs are first cooked with smoked paprika and oregano, after which mixed with garlic cherry tomatoes, spinach, and feta cheese. It takes solely half-hour and requires one cooking pan. The cleanup is minimal – good for busy weeknights. It is a quite simple recipe, but the flavors are wealthy and sophisticated. This dish is gluten-free, keto, low in energy, low in carbs, and excessive in protein and fiber. The one dairy product is feta cheese, there isn’t a cream and no butter. You possibly can simply make it dairy-free by utilizing dairy-free feta cheese. For those who love this sort of Mediterranean hen dinner inspiration, do not miss my different favourite 30-minute one-pan recipes: hen Margherita skillet and pesto hen with veggies (asparagus and tomatoes).
Why you may adore it
- Nutrient-dense dinner. This extremely simple Mediterranean hen stir-fry is a well-balanced meal that has every thing: a number of veggies (tomatoes and spinach), protein (hen), and wholesome fat (feta cheese).
- Simple-to make. It is a easy dinner that an entire household will love! Simple sufficient to make it on a busy weeknight, but the presentation is so interesting you can serve it when you have got firm over.
Important components
- Hen. You need to use skinless boneless hen thighs, hen breasts, or tenderloins. This recipe can also be nice for leftover cooked hen or rotisserie hen!
- Spinach is full of vitamins and antioxidants. It’s excessive in fiber and a great supply of many nutritional vitamins and minerals. Spinach is a good supply of nutritional vitamins A and C, in addition to folic acid, iron, and calcium. I used recent spinach, however frozen spinach can definitely be used! Ensure that to thaw it and drain it from any liquid. I might even pat it dry with paper towels.
- Tomatoes. I used crimson cherry tomatoes.
- Feta cheese is kind of nutritious, as properly, and is a good supply of calcium. This scrumptious cheese has a tender texture and briny taste.
- Seasonings embody smoked paprika, dried oregano, salt, and freshly floor black pepper.
- Olive oil is used to prepare dinner the hen.
Substitutions and variations
- Recent spinach or frozen. I used recent spinach however frozen spinach (thawed and drained properly of all liquid) can be utilized, too.
- Use leftover hen. This recipe works nice with leftover cooked hen, grilled hen, or rotisserie hen.
- Lime or lemon will work nice. Freshly squeezed juice is at all times the most effective!
- Veggies. My favourite veggies for Mediterranean hen are chopped tomatoes, bell peppers, artichokes, sun-dried tomatoes, asparagus, inexperienced beans, cucumber, zucchini, arugula, and spinach. Select any of those, and blend and match!
- Cheese. You need to use grated Parmesan, Asiago, or Mozzarella cheese as an alternative of the Feta cheese.
Storage and reheating suggestions
- Fridge. Retailer the leftover hen stir fry in an hermetic container for as much as 4 days.
- Freezer. You possibly can freeze this dish for as much as a month.
- Reheat within the microwave for about 30 seconds. Examine and reheat for 30 seconds extra or longer.
- Reheat on the stovetop. You may also reheat the leftovers on medium warmth, stirring commonly, within the skillet on the stovetop. When reheating, add a small quantity of olive oil to the skillet.
What to serve with it
- Roasted spaghetti squash is a good different to common pasta! It is wholesome, gluten-free, low-carb, keto, and full of fiber.
- Cauliflower rice is a scrumptious low-carb and keto different to common rice.
- Quinoa will pair superbly with this Mediterranean hen stir-fry.
- Rice, resembling long-grain jasmine or basmati rice.
- Orzo is a short-cut pasta formed like rice.
Different Mediterranean hen recipes
Mediterranean Hen Stir Fry with Greens (30-Minutes, One-Pan)
This simple one-pan Mediterranean hen stir fry comes collectively in simply half-hour. It is a easy but flavorful weeknight meal that includes Mediterranean delicacies staples: tomatoes, spinach, lemon, oregano, smoked paprika, and feta cheese. It is wholesome, gluten-free, keto, low-carb, and wealthy in protein and fiber. Serve it as is or with roasted spaghetti squash, rice, orzo pasta, or cauliflower rice.
Directions
Cook dinner hen
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In a big, high-sided skillet, warmth 2 tablespoons of olive oil. Slice hen thighs into smaller segments and season generously with smoked paprika, dried oregano, salt and pepper.
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Add the hen to the skillet and prepare dinner on medium warmth on either side for about 10 or quarter-hour till the hen is totally cooked.
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Take away hen from the skillet.
Make a veggie combination
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To the identical, now empty, skillet (with juices from hen), add recent spinach, half of the halved cherry tomatoes (saving the opposite half for later), and minced garlic. Cook dinner the spinach on medium warmth for about 5 or 10 minutes till it wilts.
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Add crumbled feta cheese, the remaining half of the cherry tomatoes, and a pair of tablespoons of freshly squeezed lemon juice and blend to mix.
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Return cooked hen again to the skillet and reheat gently.
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Season the veggie combination with salt and pepper.
Vitamin
Vitamin Info
Mediterranean Hen Stir Fry with Greens (30-Minutes, One-Pan)
Quantity per Serving
% Day by day Worth*
* % Day by day Values are primarily based on a 2000 calorie food plan.
Vitamin Disclaimer:
The dietary info on this web site is simply an estimate and is offered for comfort and as a courtesy solely. The accuracy of the dietary info for any recipe on this web site shouldn't be assured. It shouldn't be used as an alternative to an expert nutritionist’s recommendation.
