⏱ 30 min totalMediterranean Chicken Stir-Fry
Per 1 serving · 493 g · 15 ingredients
of a 2,000 cal day
- Protein33g31% of calories
- Carbs49g47% of calories
- Fat10g22% of calories
- ✓ Protein-dense
At a glance
One serving of Mediterranean Chicken Stir-Fry (493 g) has 414 calories, with 33 g of protein, 49 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (66% DV), dietary fiber (39% DV) and Vitamin C (33% DV). Keep an eye on cholesterol, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein66%
- Dietary fiber39%
- Vitamin C33%
- Vitamin K27%
- Thiamine21%
- Riboflavin (B2)27%
Good source of
10–19% of the daily value
- Vitamin E14%
- Folate (B9)16%
- Vitamin B1210%
Watch
20%+ of the daily value
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄½ cup Water
¼ cup Barley
4 oz Chicken breast
1 tsp Olive oil
¼ medium Onion
½ medium Zucchini
½ cloves, minced Garlic
¼ tsp, leaves Oregano
⅛ tsp, leaves Basil- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
½ medium whole Tomatoes
⅛ cup Black olives
¼ tbsp Parsley
Directions
- 1
In a small saucepan, bring the water to a boil. Stir in the barley, reduce heat, cover, and simmer for 10-12 minutes until tender. Remove from heat and let stand for 5 minutes.
- 2
Meanwhile, in a large skillet or wok, heat half of the olive oil over medium heat. Stir-fry the cubed chicken until no longer pink. Remove from skillet and keep warm.
- 3
In the same skillet, add the remaining olive oil and stir-fry the chopped onion for 3 minutes. Add zucchini, garlic, oregano, basil, salt, black pepper, and red pepper flakes. Stir-fry for an additional 2-4 minutes until vegetables are crisp-tender.
- 4
Return the chicken to the skillet, add the chopped tomatoes, olives, and parsley. Stir well to combine and heat through. Serve with the cooked barley.
Vitamins & minerals
Amounts for 1 serving (493 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 52 μg | 6% |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 32 μg | 27% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 14 mg | 88% |
| Vitamin B6 | 1 mg | 102% |
| Folate (B9) | 62 μg | 16% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 129 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 74 mg | 7% |
| Iron | 3 mg | 39% |
| Potassium | 980 mg | 21% |
| Magnesium | 102 mg | 24% |
| Phosphorus | 416 mg | 59% |
| Zinc | 2 mg | 22% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 43% |
| Selenium | 45 μg | 83% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 62 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 492 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 1,583 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 414 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Mediterranean Chicken Stir-Fry?
One serving of Mediterranean Chicken Stir-Fry (1 serving) has 414 calories, which works out to 84 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Mediterranean Chicken Stir-Fry high in protein?
Yes. It has 33 g of protein per serving, and 31% of its calories come from protein (7.9 g of protein per 100 calories).
Is Mediterranean Chicken Stir-Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mediterranean Chicken Stir-Fry?
337 mg per serving.
How much sugar is in Mediterranean Chicken Stir-Fry?
5.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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