Mediterranean Chicken and Rice Stir Fry (Healthy with Lentils)
Servings: people
This Mediterranean Chicken and Rice Stir Fry is a quick, one-skillet dinner packed with protein, fiber, and bright Mediterranean flavor. With tender chicken, lentils, and veggies all cooked in one pan, it’s an easy weeknight meal that feels wholesome, comforting, and satisfying — perfect for busy nights when you want something fast and full of flavor.
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 pound chicken thighs boneless, skinless cut into bite-sized pieces, sub chicken breasts
- 1 medium onion chopped
- 10 ounces mushrooms any, sliced
- 1 can lentils 15 oz / 400 g can, drained and rinsed or 1½ cups / 230 g cooked lentils
- 1½ cup cooked rice basmati or any long-grain rice, or ½ cup / 100 g uncooked rice to be cooked in water or broth
- 2 handfuls spinach or more to taste
Mediterranean Stir Fry Sauce
- 4 tablespoons chicken broth or water
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon tomato paste
- 2 cloves garlic grated
- 1 teaspoon dried oregano or paprika
- ½ teaspoon salt + black pepper to taste
Instructions
- Mix the Sauce: In a small bowl, whisk together 4 tablespoons chicken broth, 2 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon tomato paste, 2 cloves garlic (grated), 1 teaspoon dried oregano, ½ teaspoon salt, and pepper. Set aside.
- Cook the Chicken: Heat 1 tablespoon extra virgin olive oil in a large skillet over medium-high. Add 1 pound chicken thighs (cut into pieces), season lightly, and cook for 5–6 minutes until golden and cooked through. Transfer to a plate. (If using leftover chicken, add it later.)
- Cook the Veggies: In the same skillet, add 1 medium onion (chopped) and 10 ounces mushrooms (sliced) with a pinch of salt. Cook for about 5 minutes, stirring often, until soft and lightly browned.
- Combine Everything: Add 1 can lentils (drained), 1½ cup cooked rice, and chicken back to the skillet. Pour in the sauce and cook for 2–3 minutes, stirring so everything gets coated and heated through.
- Add the Spinach: Stir in 2 handfuls spinach and cook 1–2 minutes, just until wilted. Taste and adjust the seasoning. Serve warm with extra lemon, parsley, or a spoonful of yogurt if you like.
Notes
Substitutions
- Chicken thighs → chicken breasts, leftover rotisserie chicken, turkey
- Onion → yellow, white, red onions, shallots
- Mushrooms → button, cremini, shiitake, portobello, zucchini, bell peppers
- Lentils → canned lentils, cooked green/brown lentils, chickpeas
- Cooked rice → basmati, jasmine, long-grain rice, quinoa, farro, couscous
- Spinach → fresh or thawed/drained frozen spinach, kale, arugula
- Chicken broth → water, vegetable broth
- Extra virgin olive oil → avocado oil
- Tomato Paste → ketchup, or tomato puree.
- Lemon juice → white wine vinegar
- Garlic → fresh, jarred, garlic powder
- Dried oregano → paprika, Italian seasoning
- Use pre-cooked rice: Keeps things fast and perfect for meal prep.
- Let the mushrooms brown a bit for more flavor.
- Cut chicken evenly: Helps everything cook quickly and uniformly.
- Season as you go: Layered seasoning = deeper flavor.
- Don’t skip the lemon: Bright acidity makes the dish pop.
- Use a big skillet: Prevents steaming and keeps the stir fry crisp and flavorful.
- Add spinach last: It wilts instantly and stays vibrant.
- Taste before serving: A squeeze of lemon or pinch of salt can wake it up.
- Make it your own: Swap veggies, add chickpeas, or change the grain for a flexible, high-fiber dinner.
