Mediterranean Herbed Chicken & Veggie Stir-Fry with Sweet Corn & Tomato
This Mediterranean-inspired stir-fry is a vibrant, colorful, and nutritious one-pan meal. Juicy, bite-sized chicken pieces are sautéed with crisp vegetables, sweet corn, and juicy cherry tomatoes, then seasoned with aromatic Mediterranean herbs. It’s a quick, wholesome dish perfect for weeknight dinners, meal prep, or a light lunch. The combination of garlic, smoked paprika, and Italian herbs creates a simple but bold flavor, while fresh thyme adds a fragrant finishing touch.
Time
Prep: 15 minutes
Cook: 15 minutes
Total: 30 minutes
Servings
4
Ingredients
Protein
1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
Vegetables
1 cup broccoli florets
1 cup carrots, sliced or chopped
1 cup cherry or grape tomatoes, halved
½ cup sweet corn kernels
1 bell pepper, sliced (green, red, or yellow)
Seasoning & Oil
2 tablespoons olive oil
1 teaspoon Italian seasoning (or mix of oregano, thyme, rosemary)
1 teaspoon garlic powder or 2 cloves minced garlic
½ teaspoon smoked paprika (optional)
Salt and black pepper, to taste
Garnish
Fresh thyme sprigs
Instructions
1. Prep the Chicken
Pat chicken pieces dry and season with salt, pepper, garlic powder, Italian seasoning, and smoked paprika. This allows the flavors to adhere and enhances browning.
2. Sauté the Chicken
Heat olive oil in a large skillet or wok over medium-high heat. Add chicken in a single layer and cook 4–5 minutes, stirring occasionally, until golden and cooked through. Remove chicken from the pan and set aside.
3. Cook the Vegetables
In the same pan, add a little more olive oil if needed. Sauté carrots and broccoli for 3–4 minutes until slightly tender but still crisp. Add bell peppers and sweet corn, cooking another 2–3 minutes. Finally, add the cherry tomatoes and cook for 1–2 minutes until just softened.
4. Combine Chicken and Vegetables
Return the chicken to the pan and toss everything together. Cook for an additional 2 minutes to allow flavors to meld. Adjust seasoning with salt, pepper, or additional herbs if needed.
5. Serve and Garnish
Plate the stir-fry and garnish with fresh thyme sprigs. Optionally, serve over cooked rice, quinoa, or couscous for a complete meal.
Tips
Even Sizing: Cut chicken and vegetables uniformly for consistent cooking.
High Heat: Stir-fry over medium-high heat to get a slight sear and maintain crispness.
Fresh Herbs: Use fresh thyme or parsley at the end to add aroma without overpowering the dish.
Avoid Overcrowding: Cook chicken in batches if needed to avoid steaming instead of browning.
Sweet Corn: Frozen corn works perfectly; just thaw or rinse briefly before adding.
Optional Glaze: A drizzle of balsamic vinegar or lemon juice brightens the flavors.
Meal Prep: Cook chicken and vegetables separately, then reheat together for meal prep containers.
Variations
Protein Swap: Use shrimp, turkey breast, or tofu instead of chicken.
Vegetable Mix: Add zucchini, snap peas, mushrooms, or baby spinach for variety.
Spicy Mediterranean: Sprinkle crushed red pepper flakes or a pinch of cayenne for heat.
Cheesy Twist: Toss with a sprinkle of feta or Parmesan at the end.
Herb Variations: Mix in rosemary, basil, or dill for a different Mediterranean note.
Grain Bowls: Serve over brown rice, quinoa, or farro for a more filling meal.
FAQ
Can I use frozen vegetables?
Yes, but cook slightly longer to remove extra moisture. Fresh vegetables are preferred for crunch.
Can I prepare this ahead of time?
Yes. Cook chicken and vegetables separately. Reheat gently in a skillet or microwave before serving.
How do I keep vegetables crisp?
Do not overcook. Sauté vegetables until just tender; they will continue cooking slightly when combined with chicken.
Can I use chicken thighs instead of breasts?
Yes. Thighs stay juicy and flavorful but may take a minute or two longer to cook.
Is this recipe gluten-free?
Yes, as long as no sauces containing gluten are added. Serve over rice or quinoa for a naturally gluten-free meal.
Nutrition (Approx. per serving, 4 servings)
Calories: 350
Protein: 35 g
Carbs: 18 g
Fat: 15 g
Fiber: 5 g
Sodium: 320 mg
Conclusion
This Mediterranean Herbed Chicken & Veggie Stir-Fry with Sweet Corn & Tomato is a colorful, wholesome dish that combines protein, vegetables, and bright Mediterranean flavors in a single skillet. It’s fast, easy, and adaptable to any weeknight or brunch. The tender, herb-seasoned chicken pairs perfectly with crisp-tender vegetables, sweet corn, and juicy tomatoes, while fresh thyme adds aroma and visual appeal. Whether served on its own or over grains like rice or quinoa, this stir-fry is satisfying, nutritious, and perfect for anyone seeking a healthy, Mediterranean-style meal that’s quick to prepare and packed with flavor.