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This straightforward 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 is no such thing as a cream and no butter. You possibly can simply make it dairy-free through the use of dairy-free feta cheese. When you love this type 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 like it
- Nutrient-dense dinner. This extremely straightforward Mediterranean hen stir-fry is a well-balanced meal that has all the pieces: numerous veggies (tomatoes and spinach), protein (hen), and wholesome fat (feta cheese).
- Simple-to make. It is a easy dinner that a complete household will love! Simple sufficient to make it on a busy weeknight, but the presentation is so interesting that you could serve it when you will have firm over.
Primary components
- Hen. You should use skinless boneless hen thighs, hen breasts, or tenderloins. This recipe can be nice for leftover cooked hen or rotisserie hen!
- Spinach is full of vitamins and antioxidants. It’s excessive in fiber and a superb 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 contemporary spinach, however frozen spinach can actually be used! Be certain that to thaw it and drain it from any liquid. I’d even pat it dry with paper towels.
- Tomatoes. I used purple cherry tomatoes.
- Feta cheese is kind of nutritious, as properly, and is a good supply of calcium. This scrumptious cheese has a smooth 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
- Contemporary spinach or frozen. I used contemporary 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 should use grated Parmesan, Asiago, or Mozzarella cheese as an alternative of the Feta cheese.
Storage and reheating ideas
- 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 as well reheat the leftovers on medium warmth, stirring repeatedly, 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, corresponding to long-grain jasmine or basmati rice.
- Orzo is a short-cut pasta formed like rice.
Different Mediterranean hen recipes
- Mediterranean Hen with Solar-Dried Tomatoes, Artichokes, and Capers
- Hen Margherita with Cherry Tomatoes, Bell Peppers, Basil Pesto, and Mozzarella
- Pesto Hen with Veggies (Asparagus and Tomatoes)
Mediterranean Hen Stir Fry with Greens (30-Minutes, One-Pan)
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Components
Hen
- 2 tablespoons olive oil
- 1 lb skinless boneless hen thighs or breasts
- ½ teaspoon smoked paprika
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Veggies
- 10 oz contemporary spinach
- 4 cloves garlic minced
- 8 oz cherry tomatoes halved
- 6 oz crumbled feta cheese
- 2 tablespoons freshly squeezed lemon juice
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 contemporary 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
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