Description
The Mediterranean Chicken Bowl is a fresh, vibrant meal combining tender chicken breast, crunchy vegetables, aromatic herbs, and a nutty grain base. This wholesome bowl is packed with protein, fiber, and antioxidants, offering a nutritious and flavorful dish perfect for quick dinners or meal prep.
Ingredients
Scale
Chicken Marinade
- 1 lb skinless, boneless chicken breast, sliced into bite-sized pieces
- 2 tbsp extra virgin olive oil (natural)
- 2 tbsp lemon juice (natural)
- 1 tbsp vegetarian Worcestershire sauce (natural)
- 1/2 tsp garlic powder (natural)
- 1/2 tsp ground cumin
- Salt and freshly cracked black pepper, to taste
Vegetables and Herbs
- 1 cup cucumber, chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup kalamata olives, pitted and sliced
- 1/4 cup red onion, thinly sliced
- 2 tbsp fresh parsley, chopped
- 2 tbsp fresh mint, chopped
Grain Base
- 1 cup cooked quinoa or brown rice
Toppings and Dressing
- 1/4 cup crumbled feta cheese (plant-based)
- 1 tbsp extra virgin olive oil (natural)
- 1 tbsp lemon juice (natural)
- Pinch of freshly cracked black pepper
Instructions
- Prepare the Chicken: Slice the chicken breast into bite-sized pieces. In a bowl, combine extra virgin olive oil (natural), lemon juice (natural), vegetarian Worcestershire sauce (natural), garlic powder (natural), ground cumin, salt, and pepper. Add the chicken pieces and marinate for 20 minutes to absorb flavors.
- Cook the Chicken: Heat a non-stick pan over medium heat. Cook the marinated chicken pieces for 6-8 minutes, turning occasionally, until golden brown and fully cooked. Remove from heat and let rest briefly.
- Prepare the Veggies and Grains: While the chicken cooks, rinse and chop the cucumber, cherry tomatoes, and red onion. Chop fresh parsley and mint. Cook the quinoa or brown rice according to package instructions and fluff with a fork when done.
- Assemble the Bowl: Place the cooked quinoa or brown rice as the base. Layer the cooked chicken pieces over the grains, followed by chopped vegetables, kalamata olives, and crumbled plant-based feta cheese. Sprinkle fresh parsley and mint on top. Drizzle with lemon juice (natural) and extra virgin olive oil (natural). Finish with a pinch of freshly cracked black pepper.
Notes
- Marinate the chicken well to enhance tenderness and flavor.
- Use fresh parsley and mint for the best aromatic lift.
- Adjust lemon juice and olives to balance acidity and saltiness to your preference.
- Avoid overcooking chicken to keep it juicy and tender.
- Prepare quinoa or brown rice in advance to speed up meal assembly.
- Prep Time: 25 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Pan Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450 kcal
- Sugar: 5 g
- Sodium: 450 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 6 g
- Protein: 38 g
- Cholesterol: 70 mg
Keywords: Mediterranean Chicken Bowl, healthy chicken bowl, quinoa chicken bowl, meal prep, gluten-free Mediterranean recipe
