Description
A vibrant Mediterranean dinner feast rich in flavors, nutrients, and fresh ingredients that can be enjoyed on any occasion.
Ingredients
Scale
- 2 bell peppers, chopped
- 1 zucchini, sliced
- 1 cup cherry tomatoes, halved
- 1 lb chicken or fish, cut into pieces
- 1 cup chickpeas, drained and rinsed
- 1 cup quinoa or brown rice, cooked
- 2 tbsp fresh basil, chopped
- 1 tbsp dried oregano
- 2 cloves garlic, minced
- 3 tbsp extra virgin olive oil
- Salt and pepper, to taste
- Lemon, for squeezing
Instructions
- Prepare your ingredients: Wash and chop your vegetables into bite-sized pieces.
- Cook the protein: Heat olive oil in a non-stick skillet; season and cook chicken/fish until golden and cooked through.
- Sauté the vegetables: Add more olive oil if needed, and stir-fry veggies and garlic until tender.
- Mix in the whole grains: Fold in cooked quinoa or rice with a splash of lemon juice.
- Serve and garnish: Plate the dish with protein on top, drizzle olive oil, sprinkle herbs, and add lemon.
Notes
Meal prep by chopping veggies and marinating protein in advance.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Sautéing & Searing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 plate
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 30g
- Cholesterol: 60mg
Keywords: Mediterranean, healthy dinner, quick recipes, nutritious meals, fresh ingredients