Mediterranean Spicy Seared Chicken with Sautéed Asparagus & Peppers
Bring vibrant Mediterranean flavors to your table with this spicy seared chicken dish paired with crisp asparagus and colorful bell peppers. Quick to prepare, full of protein, and bursting with flavor, this meal combines tender, juicy chicken with lightly sautéed vegetables seasoned with garlic, herbs, and a touch of heat. Perfect for a weeknight dinner or a simple, yet impressive, meal for entertaining.
Time
Prep: 15 minutes
Cook: 20–25 minutes
Total: 35–40 minutes
Servings
4
Ingredients
Spicy Chicken
4 boneless, skinless chicken breasts or thighs
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon smoked paprika
½ teaspoon chili flakes (adjust to heat preference)
1 teaspoon dried oregano or Italian seasoning
Juice of 1 lemon
Salt and pepper, to taste
Sautéed Asparagus & Peppers
1 lb asparagus, trimmed and cut into 2-inch pieces
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 tablespoon olive oil
1 clove garlic, minced
Salt and pepper, to taste
Optional: a squeeze of lemon juice or drizzle of balsamic vinegar
Garnish
Fresh parsley or cilantro, chopped
Instructions
Prepare the Chicken
Pat the chicken dry and season both sides with smoked paprika, chili flakes, oregano, salt, and pepper. Squeeze lemon juice over the top and let it sit for 5–10 minutes while preparing vegetables.
Sear the Chicken
Heat olive oil in a large skillet over medium-high heat. Add chicken breasts and sear 4–5 minutes per side, until golden brown and cooked through (internal temperature of 165°F / 74°C). Remove from pan and let rest for 5 minutes.
Sauté the Vegetables
In the same skillet, add a little more olive oil if needed. Sauté garlic for 30 seconds until fragrant. Add asparagus and bell peppers, season with salt and pepper, and cook 5–7 minutes until vegetables are tender-crisp. Optional: add a squeeze of lemon juice or a light drizzle of balsamic vinegar to brighten the flavors.
Serve
Slice the chicken and arrange on a plate with sautéed asparagus and peppers. Sprinkle with fresh parsley or cilantro for garnish and serve immediately.
Tips
Even Cooking: Pound chicken to an even thickness to ensure it cooks evenly.
Spice Level: Adjust chili flakes according to your preference; smoked paprika adds depth without heat.
Vegetable Texture: Keep asparagus and peppers slightly crisp to provide contrast to the tender chicken.
Resting Chicken: Let chicken rest after searing to retain juices.
Pan Choice: Use a heavy skillet or cast-iron pan for a perfect sear.
Meal Prep: Cook chicken and vegetables separately for meal prep containers; reheat lightly to maintain texture.
Variations
Protein Swap: Replace chicken with turkey breast, shrimp, or salmon for a different protein option.
Extra Vegetables: Add zucchini, cherry tomatoes, or mushrooms for more color and flavor.
Grain Bowl: Serve chicken and vegetables over cooked quinoa, rice, or couscous for a more filling meal.
Herb Swap: Try rosemary, thyme, or basil instead of parsley for a flavor twist.
Cheesy Option: Sprinkle feta or Parmesan over vegetables for a Mediterranean flair.
Low-Carb Version: Serve without grains for a keto-friendly meal.
FAQ
Can I use chicken thighs instead of breasts?
Yes, chicken thighs remain juicy and flavorful, but may need slightly longer cooking.
Can this dish be made ahead of time?
Yes. Chicken can be cooked in advance and reheated gently. Vegetables are best cooked fresh to maintain crispness.
How do I know chicken is done?
The internal temperature should reach 165°F (74°C) and juices should run clear.
Can I make this spicy or mild?
Adjust chili flakes or omit them for a mild version. Smoked paprika provides flavor without heat.
Can I freeze leftovers?
Yes. Freeze cooked chicken and vegetables separately. Reheat gently to prevent sogginess.
Nutrition (Approx. per serving)
Calories: 370
Protein: 38 g
Carbs: 12 g
Fat: 18 g
Fiber: 4 g
Sodium: 360 mg
Conclusion
Mediterranean Spicy Seared Chicken with Sautéed Asparagus & Peppers is a quick, flavorful, and colorful meal that combines lean protein with nutrient-rich vegetables. The smoky, lightly spicy chicken pairs perfectly with tender-crisp asparagus and sweet bell peppers, creating a balanced dish full of Mediterranean flavors. It’s versatile, customizable, and ideal for weeknight dinners, meal prep, or casual entertaining. With tips, variations, and optional add-ins, this recipe allows you to enjoy a simple yet elegant Mediterranean-inspired plate anytime.