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Mediterranean Chicken Bowl

Mediterranean Chicken Bowl: Flavorful & Guilt-Free Delight

This Mediterranean Chicken Bowl is a nutritious meal packed with flavor, ideal for weeknight dinners.
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Prep Time 10 minutes
Cook Time 20 minutes
Marinating Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound chicken breasts substitute with firm tofu for a vegetarian option
  • 3 tablespoons olive oil or any cooking oil if preferred
  • 1 tablespoon fresh lemon juice lime juice can be substituted
  • 2 cloves garlic minced, adjust to taste
  • 1 teaspoon dried oregano fresh oregano can be used
  • salt adjust to taste
  • black pepper freshly ground preferred
For the Bowl
  • 2 cups cooked quinoa or substitute with brown rice or cauliflower rice
  • 1 cup cherry tomatoes halved
  • 1 cup cucumber diced, or use zucchini
  • 1 small red onion thinly sliced or substitute with sweet onion
  • 1/2 cup Kalamata olives or omit if not preferred
  • 1/2 cup feta cheese crumbled, or substitute goat cheese or vegan alternative
  • 1/4 cup fresh parsley chopped for garnish
For the Tahini Dressing
  • 1/2 cup tahini or sunflower seed butter for nut-free option
  • water to thin
  • 1 tablespoon maple syrup optional, substitute with honey or agave

Equipment

  • Medium bowl
  • Non-stick skillet

Method
 

Preparation
  1. In a medium bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, and salt and pepper to taste.
  2. Add the chicken breasts to the bowl, tossing until coated, then cover and marinate for at least 20 minutes.
  3. In another bowl, mix tahini, lemon juice, minced garlic, salt, and maple syrup, gradually whisking in water until creamy.
Cooking
  1. Heat a non-stick skillet over medium-high heat and cook the marinated chicken for about 6-8 minutes until golden brown and cooked through.
  2. Remove from heat, let it rest for a few minutes, and slice.
  3. In serving bowls, layer cooked quinoa, sliced chicken, cherry tomatoes, cucumber, onion, olives, and drizzle with tahini dressing.
  4. Top with crumbled feta cheese and fresh parsley.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 30gProtein: 40gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gCholesterol: 75mgSodium: 600mgPotassium: 800mgFiber: 8gSugar: 4gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Notes

Let the chicken marinate for longer for more flavor. Tahini dressing can be made ahead and stored in the fridge.

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