Monday, April 12, 2010

4/7/10 - Mediterranean Stir-Fry

This isn't your traditional Asian stir-fry but its just as easy....and the assembly is very similar - just make sure to cut veggies the same size! I served the stir-fry on a bed of cooked broccoli rabe instead of a more traditional rice or pasta because I had a big chicken club sub today and felt the need to be a bit healthy! This meal was made with chicken however you can easily substitute the chicken for some beans (I would say canellini beans would be best) to make a vegetarian version.




Mediterranean Stir- Fry
2 Chicken breasts - cut into strips
1 red pepper - diced 
1 scallion -diced
1 c diced tomatoes 
1 zucchini - in half moons
5-7 mushrooms - sliced
5 sun-dried tomatoes - soaked then diced
2 tbsp italian seasoning (basil, oregano, basil)
salt & pepper
4 tbsp fresh parsley -diced 
4 tbsp shredded mozzarella
10-15 kalamata olives
1 tbsp olive oil

1 bunch broccoli rabe - bottom 1/2" trimmed
3 cloves of garlic- crushed
1 tbsp olive oil

1) boil a pot of salted water and blanch (place in boiling water for 2 -3 min and then place in ice water) the broccoli rabe
2) season chicken pieces with seasoning, salt & pepper - sear in pan with oil
3) after 3-5 min flip to brown other side
4) add scallions and peppers - saute till softened
5) add tomatoes, zucchini, mushrooms and sun-dried tomatoes  - mix to combine and cover while heating throughout
6) in separate pan, heat oil and garlic - add broccoli rabe and saute 
7) stir the parsley into the stir-fry and combine well 
8) top the broccoli rabe with a spoonful of the stir-fry and garnish with olives and cheese

6 comments:

Sandra said...

Looks yummy

....RaeDi said...

Delicious....RaeDi

maria said...

That looks really good! Great flavors making for a healthy, filling dish.

Carla said...

Thank you! This dish was so easy and fun

CheeseGoddess said...

This is just the kind of food I like best! A quick to make dish, full of veggies and a delicious way to make your day!

Simply Life said...

oh what a delicious mix of ingredients!

Post a Comment

Post a Comment