Mediterranean Chicken and Artichoke Stir Fry

I love all things Mediterranean, and I really should start cooking more “Med style” dinners.  It’s pretty basic ingredients, but the outcome is always healthy and flavorful.

This particular dish was supposed to have grape tomatoes in it, but things happen and tomatoes go bad if you put off using them (oops)… So I used a green pepper because it’s what I had on hand.  You could also use red pepper.  It certainly didn’t affect the flavor of the dish, but it would have been nice to have a little extra color.

Have I mentioned how much I love artichokes?

I could literally eat them straight from the can (and I do).

If I love canned artichokes so much, I can’t imagine what my world is going to be like when I try my first fresh artichoke!  I’m waiting to find just the right recipe to try it out for the first time.

Just a note:  Be sure to rinse your artichokes to get rid of some of that excess sodium.  Small steps like that can make a big difference in your health!

 Rachael xoxo

4.0 from 1 reviews
Mediterranean Stir Fry
 
Prep time
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • 1 cup brown rice
  • 12-16 ounces boneless skinless chicken breast (about 3-4 pieces)
  • Italian herbs
  • salt
  • cracked black pepper
  • 2 tablespoons extra-virgin olive oil
  • 1 large green bell pepper, thinly sliced
  • 1 medium white onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 lemon, juiced
  • 1 14-ounce can artichoke hearts, rinsed and drained
  • ¼ cup fresh basil leaves, julienned
  • ¼ cup fresh parsley, chopped
Instructions
  1. Bring a large pot of water to a boil (about 4-6 quarts). Add rice and boil for 30-40 minutes, or until rice is tender. Drain and set aside.
  2. Cut chicken into thin strips. Lightly season on cutting board with Italian herbs, salt, and pepper. Mix chicken with tongs until meat is coated evenly with seasonings.
  3. In a large non-stick skillet heat ½ tablespoon oil over medium-high heat. Add chicken and cook until no longer pink in the center, about 5 minutes. Remove chicken to a plate and set aside.
  4. In the same skillet, heat remaining 1½ tablespoons of oil over medium-high heat. Add green pepper and sauté for 30 seconds; add onion and cook for 2 minutes, stirring frequently. Next, add garlic, lemon juice, and artichoke hearts; cook and stir until artichoke is heated through.
  5. Stir in chicken, basil, and parsley. Serve over rice.
Nutrition Information
Serving size: 1 Calories: 407.9 Fat: 10.8 g Saturated fat: 1.8 g Carbohydrates: 54.2 g Sugar: 3.9 g Fiber: 11.9 g Protein: 25.7 g Cholesterol: 54.4 mg

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10 comments… add one

  • Riley July 19, 2012, 4:52 pm

    I could eat artichokes straight from the can too! What am I saying? I do eat them straight from the can! This looks wonderful!

    Reply
    • Rachael July 19, 2012, 5:06 pm

      Thanks Riley! I’m glad I’m not the only one that does that! :)

      Reply
  • Diana August 9, 2012, 9:46 am

    Stumbled onto your site looking for recipes and found the tuna salad which was amazing now Im going to try this for dinner for my family.

    Reply
    • Rachael August 9, 2012, 10:09 am

      Thanks Diana! I hope you like it, we sure did!

      Reply
  • Diana August 10, 2012, 2:59 am

    Loved it husband said I should cook more of this, we are on our health eating now. Only adjustment I will make next time will be to reduce the lemon.

    Reply
    • Rachael August 10, 2012, 4:20 pm

      Awesome Diana, I’m glad you liked it!

      Reply
  • Wendy November 7, 2012, 11:12 am

    Hey sweetie,

    I think I’m going to try to make this tonight. I have a bunch of chicken in the fridge and have seriously been stuck on what to do with it tonight. :)

    Reply
    • Rachael November 7, 2012, 12:00 pm

      Hey Wendy, I hope you like it! I forgot about this one… going to have to make it again soon! YUM! :)

      Reply
      • Wendy November 8, 2012, 8:18 am

        This was really good. I went with adding grape tomatoes and some leftover mushrooms I had in the fridge because I am not a big fan of green peppers. It was super duper awesome!

        Reply
        • Rachael November 8, 2012, 9:47 am

          I’m glad you were inspired! That’s what cooking’s all about! Sounds yummy. :p

          Reply

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