Mediterranean Chicken Bowl Recipe

A healthy and flavorful bowl packed with Mediterranean flavors.

The Mediterranean Chicken Bowl is a delightful blend of fresh and vibrant flavors, drawing inspiration from the sun-kissed coasts and rich culinary traditions of the Mediterranean region. This dish brings together tender, marinated chicken with a medley of vegetables, grains, and a tangy tzatziki sauce, making it not only a nutritious meal but also a feast for the senses. Perfect for meal prep or a family dinner, this bowl offers a balanced combination of protein, fiber, and healthy fats.

Whether you are looking to indulge in a healthy lunch or a satisfying dinner, the Mediterranean Chicken Bowl is versatile and caters to various dietary preferences. The ingredients are simple, yet when combined, they create a symphony of flavors that will transport your taste buds to the Mediterranean coast. This recipe provides detailed steps to ensure your chicken is perfectly marinated and your bowl is beautifully assembled, making it both approachable and impressive.

Ingredients

• 2 large chicken breasts, boneless and skinless
• 1 cup Greek yogurt
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 tablespoon dried oregano
• 1 teaspoon ground cumin
• Salt and pepper, to taste
• 1 cup quinoa, rinsed
• 2 cups water
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup feta cheese, crumbled
• Fresh parsley, chopped for garnish
• Tzatziki Sauce:
• 1 cup Greek yogurt
• 1/2 cucumber, grated
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill, chopped
• Salt and pepper, to taste

Nutrition

Calories: ~650 calories

Instructions

1. Marinate the Chicken: In a mixing bowl, combine Greek yogurt, olive oil, minced garlic, lemon juice, dried oregano, ground cumin, salt, and pepper. Add the chicken breasts and coat them evenly with the marinade. Cover and refrigerate for at least 2 hours, or overnight for best results.
2. Cook the Quinoa: Rinse the quinoa under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for 15 minutes or until all the water is absorbed. Fluff with a fork and set aside.
3. Prepare the Tzatziki Sauce: In a bowl, combine Greek yogurt, grated cucumber, minced garlic, lemon juice, fresh dill, salt, and pepper. Mix well and refrigerate until ready to use.
4. Grill the Chicken: Preheat the grill to medium-high heat. Remove the chicken from the marinade and discard any excess marinade. Grill the chicken for 6-8 minutes on each side or until the internal temperature reaches 165°F (74°C). Remove from the grill and let it rest for 5 minutes before slicing.
5. Assemble the Mediterranean Chicken Bowl: In each serving bowl, add a portion of cooked quinoa as the base. Top with sliced grilled chicken, diced cucumber, cherry tomatoes, red onion, Kalamata olives, and crumbled feta cheese. Drizzle with tzatziki sauce and garnish with fresh parsley.

The Mediterranean Chicken Bowl is more than just a meal; it’s an experience that brings the vibrant and healthy flavors of the Mediterranean region to your kitchen. The marinated chicken, with its tender and juicy texture, complements the fresh veggies and creamy tzatziki sauce, creating a harmonious and satisfying dish.

To enhance your Mediterranean Chicken Bowl, you can experiment with different grains like brown rice or farro, and add additional toppings like roasted red peppers, avocado, or a sprinkle of toasted pine nuts for extra crunch. These modifications can provide variety and allow you to tailor the dish to your preferences.

One of the best things about this recipe is its versatility. It can be easily doubled to serve a larger group or portioned out for meal prep, ensuring you have a nutritious and delicious meal ready to go throughout the week. Additionally, using leftovers creatively can minimize food waste while keeping your meals exciting and full of flavor.

Remember, the key to a great Mediterranean Chicken Bowl is in the quality of the ingredients and the love you put into preparing it. Fresh, vibrant produce and a well-seasoned marinade can make all the difference, so don’t hesitate to seek out the best ingredients available to you.

Tip: For an even more flavorful chicken, marinate it overnight in the refrigerator. The longer the marination period, the deeper the flavors will penetrate the meat, resulting in a more succulent and tasty dish.