Dive into the Mediterranean with this lively ground meat stir fry – a perfect example of a quick, healthy dinner! Packed with tasty veggies, classic costal seasonings, and an abundance of flavor that skips the need for sauce. While the idea of Mediterranean cuisine might not immediately bring ground meat to mind, don't worry. Both of the roasted & sun-dried tomatoes, artichokes, baby spinach, green onion, and garlic definitely carry that Mediterranean essence. Think of it as a light, veggie-forward ground meat stir fry that's a departure from the usual Asian-inspired flavors, yet equally delicious in its own unique way!
And when it comes to flavors and sauces, there's actually no sauce used in this recipe. As the tomatoes break down, they create a juicy blend with garlic and oregano that coats the rest of the ingredients in a delightful Mediterranean goodness. Get ready to savor this wonderful combination!
For a protein and amino acid boost, add a scoop of our flavorless collagen into your sauce for your serving.
Mediterranean Stir Fry with Roasted Spaghetti Squash
4 - 6
This is one of my favorite quick, yet healthy meals - It has the essence of comfort food, while maintaining a low-carb profile brimming with essential nutrients and protein.
Note: The stir fry only takes a total of 25 minutes to make, however the spaghetti squash will take 40-50 minutes.
If you do not have the time for the squash, don't worry, it is great as is!
(See recipe notes below for other options).
1 tablespoon olive oil
1 cup chopped yellow onion
1½ cups chopped organic cherry tomatoes
½ c organic sun dried tomatoes
8 ounces of organic spinach
6 cloves of organic garlic, minced (reserve ½)
2 organic green onions, thinly sliced (separate the white & green parts)
1 pound of organic ground meat (turkey or beef)
½ tsp dried oregano
½ tsp dried basil
sea salt and freshly ground black pepper, to taste
(Optional) spice it up - add some crushed red pepper
½ - 1 can of artichokes hearts in water (NOT oil)
2 tablespoons of crumbled feta (Well maybe a smidge or two more)
(Optional) Sprinkle with fresh parmesan cheese
1 spaghetti squash
1 -2 tablespoons of olive oil
1 tsp of garlic powder
½ teaspoon of dried Italian seasoning (optional)
sea salt and pepper
Mediterranean Stir Fry
Roasted Spaghetti Squash
Mediterranean Stir Fry
(NOTE: If making the spaghetti squash with the stir fry, prepare it first so it can be roasting in the oven while you make the stir fry - See below for directions).
Heat the oil in a large pan on medium-high heat. Add only ⅓ of the yellow onion (reserving the rest for the ground meat), and cherry tomatoes - sauté for 4-5 minutes, until the tomatoes are blistered, and saucy. Add ½ of the minced garlic and stir another minute.
Add the spinach and white parts of the green onion. Stir for another 2-3 minutes, until the spinach has wilted. Remove these veggies to a plate.
Add the rest of the yellow onion, the rest of the minced garlic, *then add the ground meat. Sprinkle the oregano, basil, salt, pepper and (if using) crushed red pepper, to the meat. Use a spatula to break up the meat. Cook the ground meat until it's browned, then drain off any excess grease.
*TIP: If using ground turkey instead of ground beef, make sure to add a drizzle of olive oil to the pan before adding the meat. Also, I tend to use a little more seasoning when using ground turkey.
Transfer the veggies back to the pan, add the green parts of the green onion, artichoke hearts and stir until warmed through. Fold in the crumbled feta, (If I’m being completely transparent, I tend to use a little more than 2 TBSP), then plate on top of the shredded spaghetti squash.
Garnish with fresh grated parmesan cheese before serving. (Optional).
Roasted Spaghetti Squash
Preheat your oven to 400F. Carefully slice the spaghetti squash in half lengthwise with a sharp knife.
Note: I slice the bottom of one end off first, so that I can stand it upright. This makes it easier the press the knife down through the middle of it!
Use a large spoon to scoop out the seeds.
Coat the inside of the spaghetti squash with olive oil and sprinkle with salt, pepper, and Italian seasoning.
Turn the spaghetti squash upside down on a baking tray. (Make sure to spray your tray or line it with parchment paper first).
Cook for 40-50 minutes, depending on the size. You'll know it's done when the top of the spaghetti squash can be easily pierced with a knife and the underside edges have become golden.
Let the spaghetti squash cool to the touch, then use a fork to scrape the inside to create long strands of spaghetti squash noodles.
(I usually wait to do this until the stir fry is ready).
NOTE: Spaghetti squash is best slightly al dente, rather than overcooked and mushy.
Ideas for Enjoying This Mediterranean Stir Fry
I'd happily devour this stir fry as is, maybe with a dash more of feta and parmesan – it's that delicious. But for a more complete meal, here are a couple of other creative serving suggestions if spaghetti squash isn't your thing or you're short on time.
- Make zucchini noddles instead of squash. Like the spaghetti squash, do not over cook - Best slightly al dente! (You will need a spiralizer).
- Serve over steamed or sauté veggies. (Season veggies as if they were the squash).
- Serve over a bed of spinach. (A drizzle of balsamic vinegar is a delicious compliment).