Ingredients
Here’s what you’ll need to create your Mediterranean chicken bowl masterpiece:
For the Chicken Marinade:
- 4 boneless, skinless chicken breasts
- 3 tablespoons olive oil
- Juice of 1 lemon
- 2 teaspoons dried oregano
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
For the Bowl:
- 1 cup quinoa (or couscous)
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cup Kalamata olives, pitted and sliced
- 1 cup mixed greens (like spinach, arugula, or lettuce)
- Fresh parsley or dill for garnish
For the Tzatziki Sauce:
- 1 cup Greek yogurt
- 1 cucumber, grated
- 2 tablespoons fresh dill, chopped
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 garlic clove, minced
- Salt and pepper to taste
Now that we’ve got our ingredients ready, it’s time to start cooking!
Step-by-Step Instructions
Step 1: Marinate the Chicken
Start by preparing the chicken marinade. In a bowl, whisk together olive oil, lemon juice, oregano, garlic powder, onion powder, salt, and pepper. This marinade is what infuses the chicken with bold Mediterranean flavors, so don’t skip this step!
Place the chicken breasts in a resealable bag or shallow dish and pour the marinade over them. Seal the bag or cover the dish and let the chicken marinate in the fridge for at least 30 minutes, or up to 4 hours if you have the time. The longer the chicken marinates, the more flavorful it will be.
Step 2: Cook the Quinoa
While the chicken is soaking up all those delicious flavors, it’s time to cook the quinoa. Rinse the quinoa under cold water to remove any bitter coating. Then, in a medium saucepan, bring 2 cups of water or broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked through and fluffy.
Once done, fluff the quinoa with a fork and set it aside.
Step 3: Cook the Chicken
Now that your chicken is marinated, it’s time to cook it. You can grill, pan-sear, or bake the chicken, depending on your preference.
- Grilling: Preheat your grill to medium-high heat. Grill the chicken for about 6-7 minutes per side, or until it reaches an internal temperature of 165°F (75°C).
- Pan-Searing: Heat a tablespoon of olive oil in a skillet over medium-high heat. Cook the chicken for 5-6 minutes per side, until golden brown and fully cooked.
- Baking: Preheat the oven to 400°F (200°C). Place the chicken on a baking sheet and bake for 20-25 minutes, or until the chicken reaches the desired temperature.
Once the chicken is cooked, let it rest for a few minutes before slicing it into thin strips or cubes.
Step 4: Prepare the Tzatziki Sauce
While the chicken is cooking, you can prepare the refreshing tzatziki sauce. Start by grating the cucumber to release its water. Then, place it in a clean kitchen towel or cheesecloth and squeeze out any excess liquid.
In a bowl, combine the Greek yogurt, grated cucumber, fresh dill, olive oil, lemon juice, minced garlic, and salt and pepper to taste. Mix everything until smooth and creamy. Tzatziki is the perfect cool, tangy complement to the warm, seasoned chicken.
Step 5: Assemble the Mediterranean Chicken Bowl
Now comes the fun part—assembling your Mediterranean chicken bowl! Start by layering the base of your bowl with cooked quinoa. Then, add your fresh veggies: diced cucumbers, halved cherry tomatoes, thinly sliced red onion, and Kalamata olives. Top it all with the sliced chicken.
Finish off the bowl with a generous drizzle of tzatziki sauce. Garnish with fresh parsley or dill, and if you want an extra crunch, toss in some roasted chickpeas or pita chips for texture.
Conclusion: A Bowl of Mediterranean Goodness
The Mediterranean Chicken Bowl is more than just a meal; it’s an experience. With its blend of savory chicken, crisp veggies, creamy tzatziki, and hearty grains, this dish delivers all the flavors you love while nourishing your body. Whether you’re enjoying it as a quick dinner or prepping it for the week, it’s a meal that never disappoints.
So, why wait? Get into your kitchen and start making this Mediterranean-inspired bowl today. Your taste buds will thank you, and your body will thank you too.
