Description
A fresh and vibrant Mediterranean-inspired bowl featuring lemony grilled chicken, fluffy rice or quinoa, crisp vegetables, and creamy homemade tzatziki. This balanced meal is perfect for dinner or meal prep.
Ingredients
- For the chicken:
- 1 1/2 lbs boneless skinless chicken breasts or thighs
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 3 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- For the bowls:
- 3 cups cooked rice or quinoa
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup red onion, thinly sliced
- 1/3 cup kalamata olives, sliced
- 1/2 cup crumbled feta cheese
- 2 tablespoons fresh parsley or dill, chopped
- For the tzatziki:
- 1 cup plain Greek yogurt
- 1/2 cup grated cucumber, squeezed dry
- 1 garlic clove, minced
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 tablespoon fresh dill, chopped
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- In a bowl, mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
- Coat chicken with marinade and let rest for at least 20 minutes.
- Heat a skillet or grill pan over medium-high heat and cook chicken until golden and fully cooked, about 6–8 minutes per side depending on thickness.
- Let chicken rest for a few minutes, then slice into strips.
- In a separate bowl, mix Greek yogurt, grated cucumber, garlic, lemon juice, olive oil, dill, salt, and pepper to make tzatziki.
- To assemble bowls, add rice or quinoa as the base.
- Top with sliced chicken, cherry tomatoes, cucumber, red onion, olives, and feta.
- Add a generous spoonful of tzatziki and sprinkle with fresh herbs before serving.
Notes
- Bake chicken at 400°F (200°C) for 20–25 minutes if preferred.
- Store components separately for meal prep.
- Use cauliflower rice for a lower-carb option.
- Substitute chickpeas or grilled tofu for a vegetarian version.
- Keep tzatziki refrigerated until serving for best texture.
Nutrition
- Serving Size: 1 bowl
- Calories: 520 kcal
- Sugar: 6 g
- Sodium: 680 mg
- Fat: 20 g
- Saturated Fat: 6 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 4 g
- Protein: 40 g
- Cholesterol: 95 mg
