MEDITERRANEAN CHICKEN STIR-FRY
Barley is a chewier and more flavorful alternative to white rice. Try making the switch in this quick and colorful garden-fresh stir-fry. -Taste of Home Test Kitchen, Milwaukee, Wisconsin
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 15
Steps:
- In a small saucepan, bring water to a boil. Stir in barley. Reduce heat; cover and simmer for 10-12 minutes or until barley is tender. Remove from the heat; let stand for 5 minutes., Meanwhile, in a large skillet or wok, stir-fry chicken in 2 teaspoons oil until no longer pink. Remove and keep warm., Stir-fry onion in remaining oil for 3 minutes. Add the zucchini, garlic, oregano, basil, salt, pepper and pepper flakes; stir-fry 2-4 minutes longer or until vegetables are crisp-tender. Add the chicken, tomatoes, olives and parsley. Serve with barley.
Nutrition Facts : Calories 403 calories, Fat 12g fat (2g saturated fat), Cholesterol 63mg cholesterol, Sodium 498mg sodium, Carbohydrate 44g carbohydrate (5g sugars, Fiber 11g fiber), Protein 31g protein. Diabetic Exchanges
MEDITERRANEAN CHICKEN AND ARTICHOKE STIR FRY
Make and share this Mediterranean Chicken and Artichoke Stir Fry recipe from Food.com.
Provided by Simply Fresh Cooking
Categories Chicken Breast
Time 1h
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Bring a large pot of water to a boil (about 4-6 quarts). Add rice and boil for 30-40 minutes, or until rice is tender. Drain and set aside.
- Cut chicken into thin strips. Lightly season on cutting board with italian herbs, salt, and pepper. Mix chicken with tongs until meat is coated evenly with seasonings.
- In a large non-stick skillet heat 1/2 tablespoon oil over medium-high heat. Add chicken and cook until no longer pink in the center, about 5 minutes. Remove chicken to a plate and set aside.
- In the same skillet, heat remaining 1 1/2 tablespoons of oil over medium-high heat. Add green pepper and saute for 30 seconds; add onion and cook for 2 minutes, stirring frequently. Next, add garlic, lemon juice, and artichoke hearts; cook and stir until artichoke is heated through.
- Stir in chicken, basil, and parsley. Serve over rice.
MEDITERRANEAN CHICKEN W/ROSEMARY ORZO
A low fat, healthy good for you stove top dinner that is quick and easy to prepare. For those on Weight Watcher points program, this is 6 points per serving. I believe this recipe is from our local newspaper.
Provided by TheDancingCook
Categories One Dish Meal
Time 30m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Spray 10 inch skillet with cooking spray and heat over medium-high heat.
- Add chicken, stir-fry until browned, about 5 minutes; stir in orzo, garlic and broth.
- Heat until boiling; reduce heat, cover and simmer about 8 minutes or until liquid is absorbed.
- Stir in remaining ingredients; bring to a boil.
- Cover and simmer about 5 minutes, stirring once until pepper is crisp-tender and orzo is tender.
Nutrition Facts : Calories 364.5, Fat 2.7, SaturatedFat 0.6, Cholesterol 65.8, Sodium 797.5, Carbohydrate 48, Fiber 3.7, Sugar 4.5, Protein 35.6
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MEDITERRANEAN CHICKEN STIR-FRY - KELSEY NIXON
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- Combine all marinade ingredients in a large resealable plastic bag. Add chicken and seal – ensuring that the marinade is mixed thoroughly to coat the chicken. Let marinate for 1 hour or up to 8 hours.
- In a large skillet or wok, heat 1 tablespoon olive oil over high heat until very hot. Add the chicken and stir-fry until the chicken is almost cooked through and begins to brown, about 2 minutes. Add the garlic, bell peppers, and onion and stir-fry until the vegetables begin to soften, about 5 minutes.
- Add the tomatoes and olives and continue to stir-fry until the chicken is cooked through and the vegetables are tender, 1 to 2 minutes longer.
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- Heat the oil in a nonstick frying pan, season the chicken and add to the pan with the spring onions. Stir-fry on a high heat for 2 minutes until lightly coloured but not yet cooked through.
- Add the garlic and tomatoes to the pan and cook for 30 seconds, stirring so that the garlic doesn’t catch. Pour in the stock or water (if using water add a pinch of salt, but there’s no need if using stock), add the green beans and bring to a simmer. Cover and cook for 2 minutes, then remove the lid and bubble rapidly for 2 minutes to reduce the liquid.
- Stir the pesto into the pan. Drain the orzo and divide between 2 bowls, then spoon the chicken stir-fry on top.
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