Mediterranean Chicken Bowl (Printable)
Grilled chicken with herbed rice, crisp vegetables, feta and tzatziki for a bright, healthy Mediterranean bowl.
# What You'll Need:
→ Chicken
01 - 1.1 lb boneless, skinless chicken breasts
02 - 2 tablespoons olive oil
03 - 2 tablespoons fresh lemon juice
04 - 2 garlic cloves, minced
05 - 1 teaspoon dried oregano
06 - 1/2 teaspoon ground cumin
07 - 1/2 teaspoon smoked paprika
08 - Salt and freshly ground black pepper to taste
→ Herbed Rice
09 - 1 cup basmati or jasmine rice
10 - 2 cups water
11 - 1 tablespoon olive oil
12 - 1/2 teaspoon dried oregano
13 - Salt to taste
→ Vegetables and Toppings
14 - 1 cup cherry tomatoes, halved
15 - 1 cucumber, diced
16 - 1/2 small red onion, thinly sliced
17 - 1/2 cup Kalamata olives, pitted and halved
18 - 3.5 oz feta cheese, crumbled
19 - 2 tablespoons fresh parsley, chopped
20 - 1 cup baby spinach or arugula
→ Tzatziki Sauce
21 - 1 cup Greek yogurt
22 - 1/3 cup cucumber, grated and well drained
23 - 1 tablespoon fresh lemon juice
24 - 1 garlic clove, finely minced
25 - 1 tablespoon fresh dill or mint, chopped
26 - Salt and freshly ground black pepper to taste
# How-To Steps:
01 - In a mixing bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, ground cumin, smoked paprika, salt, and pepper. Add the chicken breasts and turn to coat evenly. Cover and refrigerate for at least 20 minutes, or up to 2 hours for deeper flavor penetration.
02 - Rinse the rice under cold running water until the water runs clear. Heat olive oil in a saucepan over medium heat, add the rice, and stir to toast lightly for about 1 minute. Pour in the water, add oregano and salt, then bring to a rolling boil. Reduce heat to low, cover tightly, and simmer for approximately 12 minutes until all liquid is absorbed. Remove from heat and fluff gently with a fork.
03 - Grate the cucumber and squeeze out excess moisture using a clean kitchen towel or fine-mesh strainer. In a small bowl, combine the Greek yogurt, drained cucumber, lemon juice, finely minced garlic, chopped dill or mint, salt, and pepper. Stir until smooth and refrigerate until ready to serve.
04 - Preheat a grill pan or skillet over medium-high heat until lightly smoking. Remove the chicken from the marinade and cook for 6 to 7 minutes per side, or until the internal temperature reaches 165°F and the juices run clear. Transfer to a cutting board and let rest for 5 minutes before slicing against the grain.
05 - Divide the herbed rice evenly among four bowls. Arrange a bed of spinach or arugula alongside the rice in each bowl. Layer with sliced grilled chicken, halved cherry tomatoes, diced cucumber, thinly sliced red onion, and Kalamata olives. Scatter crumbled feta cheese over each bowl and drizzle generously with tzatziki sauce. Finish with a sprinkle of fresh chopped parsley and serve immediately.
# Expert Advice:
01 -
- The tzatziki alone is worth making this recipe and you will want to put it on everything afterwards.
- Everything cooks in under half an hour but feels like you spent all day in the kitchen.
02 -
- Do not skip resting the chicken after grilling because slicing too early means losing all those juices you worked hard to lock in.
- Squeezing the grated cucumber dry in a clean towel is the single step that transforms tzatziki from watery to luscious.
03 -
- Cook the rice first because it holds heat beautifully while you handle the chicken and vegetables.
- Double the tzatziki recipe and keep the extra in the fridge for sandwiches, dips, or a quick sauce later in the week.