Why Make This Mediterranean Chicken Bowl
The Mediterranean Chicken Bowl is an explosion of flavors that takes your taste buds on a delightful journey. This dish features juicy, herb-seasoned chicken served atop a bed of fluffy quinoa, complemented by the freshness of cucumbers, cherry tomatoes, and Kalamata olives. Topped off with creamy tzatziki sauce, this meal is both satisfying and refreshing. Whether you’re entertaining friends or enjoying a quiet dinner at home, this bowl offers a healthy and nutritious option that’s easy to prepare.
How to Make Mediterranean Chicken Bowl
Creating a Mediterranean Chicken Bowl is straightforward, and the process is quite enjoyable. Start by marinating your chicken breasts in a flavorful blend of herbs and spices. While the chicken sizzles on the grill or in a skillet, prepare a cool and creamy tzatziki sauce that will elevate the dish. Lastly, assemble your bowl with colorful and vibrant ingredients, making sure each bite is packed with flavor.
Ingredients:
- 2 boneless, skinless chicken breasts (about 1.5 pounds total)
- 2 tbsp olive oil (plus 1 tsp for skillet if needed)
- 1 tsp dried oregano
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp paprika
- Salt and pepper (to taste)
- 3/4 cup dry quinoa (yields 2 cups cooked, cooled)
- 1 large cucumber (diced)
- 1 cup cherry tomatoes (halved)
- 1/2 red onion (thinly sliced)
- 1/2 cup Kalamata olives (pitted and halved)
- 1/2 cup crumbled feta cheese (preferably block feta)
- 1 cup plain Greek yogurt (full-fat or 2%)
- 1/2 cucumber (grated and drained well)
- 2 cloves garlic (minced)
- 1 tbsp fresh lemon juice
- 1 tbsp fresh dill (chopped)
Directions:
In a small bowl, mix together olive oil, oregano, garlic powder, onion powder, paprika, salt, and pepper. Rub this spice mixture all over the chicken breasts, ensuring an even coating. Let the chicken rest for about 10 minutes at room temperature, or refrigerate for up to 4 hours for deeper flavor.
Heat your grill or a large skillet over medium-high heat. If you’re using a skillet, add 1 teaspoon of oil to prevent sticking. Cook the chicken for 6-8 minutes per side, until the internal temperature reaches 165°F and the juices run clear. Once cooked, let it rest for 5 minutes before slicing it into strips.
While the chicken is cooking, prepare the tzatziki sauce. Grate half a cucumber and squeeze out excess water using paper towels (around 2-3 tablespoons). In a medium bowl, mix Greek yogurt, the grated cucumber, minced garlic, lemon juice, and dill. Add salt to taste, and refrigerate for at least 30 minutes to let the flavors meld.
To assemble your Mediterranean Chicken Bowl, divide the cooked quinoa among four bowls. Top each bowl with slices of the grilled chicken, diced cucumber, halved cherry tomatoes, thinly sliced red onion, Kalamata olives, and crumbled feta cheese. Drizzle the bowls with the chilled tzatziki sauce and serve immediately.
Nutritional Information
Per serving (based on 4 servings):
- Calories: 540
- Total Fat: 30g
- Saturated Fat: 8g
- Cholesterol: 117mg
- Sodium: 524mg
- Total Carbohydrates: 34g
- Dietary Fiber: 4g
- Sugars: 5g
- Protein: 38g
How to Serve Mediterranean Chicken Bowl
Serve your Mediterranean Chicken Bowl for lunch or dinner as a hearty meal full of flavor. It’s great for meal prep, making it easy to take to work or school. Pair it with a glass of refreshing lemonade or iced tea for a wonderful meal. You can also serve the bowls as part of a larger Mediterranean-themed gathering, perhaps alongside hummus or warm pita bread.
How to Store Mediterranean Chicken Bowl
If you have leftovers, store them in airtight containers in the refrigerator. The chicken and vegetables can last up to 3 days, which makes this dish perfect for meal prep. To reheat, place the chicken in the microwave for a few minutes or enjoy it cold for a refreshing take. The tzatziki sauce can also last about a week when stored properly.
Expert Tips for Perfect Mediterranean Chicken Bowl
- To keep the chicken juicy, avoid overcooking and always let it rest after grilling before slicing.
- Feel free to customize the bowl ingredients based on your preferences. Avocado, bell peppers, or spinach can be excellent additions.
- For added flavor, try marinating the chicken overnight to really infuse the spices and herbs.
Delicious Variations
- Vegan Version: Substitute chicken with grilled or roasted eggplant or tofu and use plant-based yogurt for the tzatziki.
- Grain Switch: Instead of quinoa, opt for couscous, rice, or farro for a different texture.
- Mediterranean Shrimp Bowl: Swap the chicken for shrimp marinated in the same spices and grill until cooked through.
Frequently Asked Questions
1. Can I grill the chicken instead of using a skillet?
Absolutely! Grilling adds a delicious smoky flavor to the chicken, making it the perfect option for outdoor cooking.
2. What can I substitute for quinoa?
If you’re not a fan of quinoa, you can use any grain you prefer, such as farro, bulgur wheat, or brown rice. Just be sure to adjust the cooking time appropriately.
3. Can I make tzatziki sauce ahead of time?
Yes, you can prepare the tzatziki sauce a day in advance and store it in the fridge. This allows the flavors to blend beautifully.
4. How do I make this gluten-free?
All the ingredients in this recipe are already gluten-free, making it a safe choice for anyone with gluten sensitivity.
5. Can I add more vegetables to the bowl?
Definitely! Feel free to add or swap out any vegetables you have on hand, such as roasted bell peppers, spinach, or even artichokes.
6. Is this bowl suitable for meal prep?
Yes! This recipe stores well, making it perfect for meal prep. Prepare everything in advance and combine when ready to eat.
7. How spicy is this dish?
This Mediterranean Chicken Bowl isn’t spicy. If you enjoy some heat, consider adding a pinch of red pepper flakes to the spice mix.
8. Can I use a different type of cheese?
Certainly! Feta is traditional, but goat cheese or even shredded mozzarella could work well in this bowl.
9. What’s the best way to reheat the chicken?
For the best results, reheat the chicken in a skillet over medium heat to maintain its juiciness, or microwave it gently.
10. Can I freeze leftovers?
While you can freeze the chicken, it’s best to eat it fresh for optimal taste. If you must freeze, do so without the vegetables or tzatziki sauce.
Conclusion
The Mediterranean Chicken Bowl is not just a meal; it’s an experience filled with lively flavors and vibrant colors. This dish is not only delicious but also packed with nutrition, making it a perfect choice for a variety of occasions. Give this recipe a try, and you’ll see how effortlessly it comes together, impressing both your palette and those you share it with. So grab your ingredients and enjoy a taste of the Mediterranean today!
Mediterranean Chicken Bowl
Ingredients
Method
- In a small bowl, mix together olive oil, oregano, garlic powder, onion powder, paprika, salt, and pepper. Rub this spice mixture all over the chicken breasts, ensuring an even coating. Let the chicken rest for about 10 minutes at room temperature, or refrigerate for up to 4 hours for deeper flavor.
- Heat your grill or a large skillet over medium-high heat. If you're using a skillet, add 1 teaspoon of oil to prevent sticking. Cook the chicken for 6-8 minutes per side, until the internal temperature reaches 165°F and the juices run clear. Once cooked, let it rest for 5 minutes before slicing it into strips.
- While the chicken is cooking, prepare the tzatziki sauce. Grate half a cucumber and squeeze out excess water using paper towels (around 2-3 tablespoons). In a medium bowl, mix Greek yogurt, the grated cucumber, minced garlic, lemon juice, and dill. Add salt to taste, and refrigerate for at least 30 minutes to let the flavors meld.
- To assemble your Mediterranean Chicken Bowl, divide the cooked quinoa among four bowls. Top each bowl with slices of the grilled chicken, diced cucumber, halved cherry tomatoes, thinly sliced red onion, Kalamata olives, and crumbled feta cheese. Drizzle the bowls with the chilled tzatziki sauce and serve immediately.