Description
This Mediterranean Chicken Bowl combines juicy, tender chicken breast with fresh, crisp vegetables, vibrant herbs, and a zesty dressing. Ready in under 30 minutes and packed with protein, fiber, and essential vitamins, it is a colorful, nutritious, and customizable meal perfect for quick dinners or meal prep throughout the week.
Ingredients
Scale
Protein
- 2 chicken breasts, lean and tender
Vegetables & Herbs
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
Grain Base
- 1 cup cooked quinoa or bulgur
Dressing
- 3 tbsp extra virgin olive oil
- 2 tbsp lemon juice (natural)
- 1 clove garlic, minced (natural)
- 1 tsp vegetarian Worcestershire sauce (natural)
- Salt, to taste
- Black pepper, to taste
Spices
- 1 tsp ground cumin
- 1 tsp paprika
- Sea salt, to season
- Black pepper, to season
Optional Toppings
- Plant-based feta cheese, crumbled (plant-based)
- Toasted pine nuts or slivered almonds for crunch
Instructions
- Prepare the Chicken: Season the chicken breasts with salt, black pepper, ground cumin, and paprika. Heat a skillet over medium heat and add olive oil. Cook the chicken for about 6-7 minutes on each side until golden brown and cooked through. Let the chicken rest before slicing into strips.
- Cook the Grain: While the chicken cooks, prepare quinoa or your chosen grain according to package instructions. Fluff with a fork and set aside to cool slightly.
- Chop Fresh Vegetables and Herbs: Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, chop the fresh parsley, and slice the Kalamata olives. Keeping all ingredients ready will make assembly quick and easy.
- Make the Dressing: In a small bowl, whisk together extra virgin olive oil, lemon juice (natural), minced garlic (natural), vegetarian Worcestershire sauce (natural), salt, and black pepper until well combined.
- Assemble the Bowl: Place a generous scoop of cooked grains in the base of each bowl. Top with sliced chicken, fresh vegetables, olives, and chopped parsley. Drizzle the dressing evenly over the top, then finish with a sprinkle of plant-based feta cheese and toasted nuts if desired.
Notes
- Marinate the chicken in the dressing for 15 minutes before cooking for extra flavor.
- Use fresh lemon juice (natural) to brighten the dish.
- Do not overcook chicken; cook until internal temperature reaches 165°F (74°C) to keep it juicy.
- Chill the cooked grains before assembling to maintain freshness and prevent sogginess.
- Lightly toast cumin and paprika in a dry pan before seasoning chicken to release their aroma.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Pan-frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 5g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 6g
- Protein: 36g
- Cholesterol: 75mg
Keywords: Mediterranean chicken bowl, healthy chicken bowl, quick dinner, gluten-free meal, meal prep bowl, fresh chicken bowl
