Mediterranean Stir Fry (Lower Sodium, NO soy sauce)

Mediterranean Stir Fry (Lower Sodium, NO soy sauce)

Mediterranean Stir Fry (Lower Sodium, NO soy sauce)

Mediterranean Stir Fry (Lower Sodium, NO soy sauce)

Jamie Adams
Servings

4 servings

Prep Time

10 minutes

Cook Time

15 minutes

Category

Main Course

Mediterranean Stir Fry

What is Stir Fry?

Stir fry is a traditional Chinese cooking technique where vegetables or meat are “fried” or sautéed in a wok, using just a small amount of hot oil and stirred constantly. This method of cooking has spread beyond China, as it is a fast, easy, and healthy way to cook meals. It also allows you to use just about any kind of produce (veggies) and protein that you have. Traditional stir fry proteins include chicken, shrimp, tofu, and other proteins like beef. (For much more about what stir fry is and its origins, check out this Wikipedia link.)

This Mediterranean Stir Fry is Healthy

Since this type of cooking requires a fairly minimal amount of oil, the fat content stays low. Additionally, the vegetables retain more nutrients than if they were boiled in water. (Vegetables boiled in water lose more nutrients than vegetables cooked through other methods. Unless you drink the water, you lose those nutrients.) Topped with herbs, spices, or sauces, this type of meal can satisfy almost any type of eater. This stir fry doesn’t use any of the traditional soy sauce, and is thus, healthier for people watching their sodium intake. (Even using low sodium soy sauce adds quite a bit of sodium.!) If you don’t have a wok, you can use a very large pan– the results will be the same. Use up the veggies in your fridge with an easy, delicious, healthy Mediterranean-inspired stir fry! Give it a try and let us know what you think! Tag @mediterranean_movement on Instagram or Pinterest to let us know what you made.

Notes:

You can use any veggies that you have on hand. You can also play around with the spices and herbs that you like to eat. We usually eat this over brown rice, but if you prefer lower-carb or high-veggies, you could use cauliflower rice instead. Calories will vary based on the veggies and protein that you use.

More

If you love quick and easy meals, check out our Quick & Easy Meal ideas! You might also like our Quick Meal Swap ideas for making your typical dinners even healthier!

Ingredients

  • "1 lb raw chicken breast cut into strips
  • 3 cups fresh vegetables anything in your fridge! (pictured: broccoli, onions, carrots, peppers)
  • 3 TBS olive oil
  • 3 garlic cloves
  • 1/2 tsp dried basil
  • 1 tsp oregano
  • 1/8 tsp red pepper (or more, if you like heat)
  • 2 cup cooked brown rice or barley (for serving)"

Directions

  1. "Stir fry the chicken in a very large pan in 1 TBS of oil over medium heat, until chicken is cooked and no longer pink (about 5 minutes per side, depending on how thick your chicken is)
  2. Add in all the vegetables and the remaining 2 TBS oil, herbs, and spices. Continue to stir fry for 5 minutes (or longer) until veggies are crisp and tender.
  3. Serve over brown rice or barley and enjoy!"
Mediterranean Stir Fry

What is Stir Fry?

Stir fry is a traditional Chinese cooking technique where vegetables or meat are “fried” or sautéed in a wok, using just a small amount of hot oil and stirred constantly. This method of cooking has spread beyond China, as it is a fast, easy, and healthy way to cook meals. It also allows you to use just about any kind of produce (veggies) and protein that you have. Traditional stir fry proteins include chicken, shrimp, tofu, and other proteins like beef. (For much more about what stir fry is and its origins, check out this Wikipedia link.)

This Mediterranean Stir Fry is Healthy

Since this type of cooking requires a fairly minimal amount of oil, the fat content stays low. Additionally, the vegetables retain more nutrients than if they were boiled in water. (Vegetables boiled in water lose more nutrients than vegetables cooked through other methods. Unless you drink the water, you lose those nutrients.) Topped with herbs, spices, or sauces, this type of meal can satisfy almost any type of eater. This stir fry doesn’t use any of the traditional soy sauce, and is thus, healthier for people watching their sodium intake. (Even using low sodium soy sauce adds quite a bit of sodium.!) If you don’t have a wok, you can use a very large pan– the results will be the same. Use up the veggies in your fridge with an easy, delicious, healthy Mediterranean-inspired stir fry! Give it a try and let us know what you think! Tag @mediterranean_movement on Instagram or Pinterest to let us know what you made.

Notes:

You can use any veggies that you have on hand. You can also play around with the spices and herbs that you like to eat. We usually eat this over brown rice, but if you prefer lower-carb or high-veggies, you could use cauliflower rice instead. Calories will vary based on the veggies and protein that you use.

More

If you love quick and easy meals, check out our Quick & Easy Meal ideas! You might also like our Quick Meal Swap ideas for making your typical dinners even healthier!
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