This Greek-inspired chicken and veggie stir-fry features tender chicken strips and a medley of fresh vegetables, all cooked in a flavourful sauce.
Let’s start with what is a stir-fry?
A stir-fry is a cooking technique that involves quickly frying small, bite-sized pieces of food, such as vegetables, meat, or seafood, in a small amount of oil over high heat.
The ingredients are constantly stirred while cooking, usually in a wok, to ensure even cooking and to retain the freshness, color, and texture of the food.
Greek cuisine is renowned for its vibrant flavours, fresh ingredients, and its unique way of blending simplicity with sophistication.
The Greek Chicken & Veggie Stir-Fry is a perfect representation of this balance, offering a delightful combination of juicy chicken, fresh vegetables, aromatic herbs, and rich feta.
This dish brings together both Mediterranean flair and practicality, making it an ideal meal for busy weeknights or even weekend gatherings.
One of the standout features of this stir-fry is its versatility.
You can easily adapt the recipe to suit different tastes and preferences. For instance, if you’re not a fan of pasta, you can swap it out for a bed of fluffy rice or quinoa, which would soak up the savory juices of the dish beautifully.
The flexibility doesn’t stop there—vegetarians can replace the chicken with firm tofu or even cooked chickpeas, making it equally hearty and satisfying.
Note: In the recipe which I served the chicken over rice pilaf, I added some shrimp as well, and apart from the other spices, I added a tablespoon of turmeric as well.
In the recipe with noodles, I also added some frozen peas and corn.
A Balance of Flavors and Textures
The core of this dish lies in its balance of flavours and textures. The sweetness of the pineapple contrasts with the savoury notes of the chicken, and the mild heat from the garlic brings depth to the stir-fry.
Meanwhile, the carrots and bell peppers offer a satisfying crunch, making each bite a dynamic experience.
Adding white wine and Soy sauce to deglaze the pan introduces a hint of acidity, which helps lift the richness of the passata and feta.
Many may wonder what is passata?
Passata is a type of strained tomato sauce made from ripe tomatoes that have been pureed and sieved to remove seeds and skins.
It is smooth and typically used as a base for sauces, soups, and stews.
Unlike canned tomatoes, passata is uncooked and has a fresher, more vibrant tomato flavour.
Fresh oregano and mint add another layer of complexity. Oregano, a staple in Greek cooking, offers an earthy, slightly bitter flavour, while mint introduces a refreshing burst at the end, preventing the dish from feeling too heavy.
It’s this attention to seasoning and freshness that makes Greek cuisine so appealing.
The addition of feta towards the end of cooking is a stroke of genius—the cheese melts into the sauce, enriching it with a creamy, tangy finish that complements the chicken and vegetables perfectly.
Health Benefits and Nutritional Profile
Aside from its incredible flavour, this stir-fry is also a nutritious choice.
Chicken breasts are a lean source of protein, and when combined with nutrient-packed vegetables like bell peppers and carrots, this meal is rich in vitamins and minerals.
Bell peppers, in particular, are loaded with vitamin C and antioxidants, while carrots are known for their high beta-carotene content, supporting immune function and vision health.
Extra virgin olive oil, the base of many Mediterranean dishes, brings its own set of health benefits.
It’s rich in heart-healthy monounsaturated fats and contains powerful anti-inflammatory properties.
And let’s not forget about the feta—while it may seem indulgent, feta cheese is lower in fat compared to many other cheeses and provides calcium and protein in smaller quantities, contributing to bone health without overwhelming the dish with calories.
Why You Should Try This Dish
If you’re looking for a new addition to your weeknight meal rotation, the Greek Chicken & Veggie Stir-Fry is worth trying.
It’s easy to prepare, and the cooking time is relatively short. You can even prepare the vegetables and chicken in advance, making it even more convenient when you’re short on time.
The beauty of this dish is that it brings a slice of the Mediterranean lifestyle into your kitchen.
Mediterranean cooking often emphasizes fresh, whole foods, and dishes like this stir-fry showcase the region’s focus on flavour without compromising on nutrition.
With a medley of colourful ingredients, bold flavours, and nourishing elements, the Greek Chicken & Veggie Stir-Fry offers an authentic taste of Greece that you can enjoy from the comfort of your home.
Whether served with pasta, noodles, or over rice, this dish will quickly become a household favourite, combining the comfort of a home-cooked meal with the exotic allure of the Mediterranean.
Greek Chicken and Veggie Stir Fry
This Greek-inspired chicken and veggie stir-fry features tender chicken strips and a medley of fresh vegetables, all cooked in a flavourful sauce.
Ingredients
- 2 chicken breasts, cut and sliced into thin strips
- 2 tbsp extra virgin olive oil
- 1 onion, sliced
- 1 - 2 cloves garlic, minced
- 2 slices pineapple
- 2 carrots, julienned (cut into thin strips)
- 2 bell peppers (mix of colors if possible), julienned
- 1/4 cup white dry wine
- 1 tablespoon Soy sauce
- Salt and pepper to taste
- 1 teaspoon dried oregano
- ½ cup passata
- 1/4 cup water
- 100 grams feta
- Fresh mint leaves, chopped
- 100 grams cooked ditali pasta or noodles
Instructions
Prepare the Ingredients:
- Slice the chicken breasts into thin strips.
- Finely chop the onion and the garlic.
- Julienne the carrots and bell peppers.
Cook the Chicken:
- In a wok or frying pan, add a little olive oil and heat up to medium-high.
- Add the chicken strips. Cook until browned and fully cooked through, about 5-6 minutes.
Add the sliced onion to the pan and sauté until the onion is translucent, for 2 – 3minutes. Add the garlic and sauté until fragrant, about 2-3 seconds.
Add the Vegetables:
Add the pineapple, the julienned carrots and bell peppers to the pan. Stir-fry for 3-4 minutes until they start to soften.
Deglaze the Pan:
- Pour in the white wine and Worcestershire sauce. Stir to deglaze the pan, scraping up any browned bits from the bottom. Season with salt, pepper and oregano.
- Add passata and mix.
- Add some water and cover with the lid.
Simmer for 15 minutes until the sauce is slightly reduced. - Add the feta and cook until the feta melts in the sauce.
- Finally add some fresh chopped mint leaves for a burst of freshness.
Serve:
- At this stage you can add the cooked ditali pasta or noodles
in the sauce and mix until combined. - Alternatively, instead of adding pasta, you can serve the stir-fry over a bed of cooked rice.
Nutrition Information
Yield 3 Serving Size 1Amount Per Serving Calories 522Total Fat 20gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 11gCholesterol 98mgSodium 779mgCarbohydrates 46gFiber 5gSugar 13gProtein 36g
"These values are automatically calculated and offered for guidance only. Their accuracy is not guaranteed."
Kopiaste and Kali Orexi,