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Top-down view of a Mediterranean Chicken Bowls featuring sliced seasoned chicken, rice, cucumbers, tomatoes, and a generous drizzle of tzatziki sauce.

Mediterranean Chicken Bowls

This recipe provides instructions for making flavorful chicken marinated with lemon and herbs, served over a base of rice or quinoa with fresh vegetables and homemade tzatziki sauce. It is designed for easy assembly into complete bowls.
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Prep Time 30 minutes
Cook Time 15 minutes
Marinating Time 30 minutes
Total Time 1 hour 15 minutes
Servings: 4 bowls
Course: Dinner, Lunch
Cuisine: Mediterranean
Calories: 603
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken Marinade
  • 4 small chicken breasts (about 1 1/4 pounds)
  • 1/4 cup olive oil
  • 1 tablespoon lemon zest
  • 2 tablespoons lemon juice
  • 2 tablespoons honey
  • 1 teaspoon garlic powder
  • 1.5 teaspoons dried oregano
  • 1.5 teaspoons dried basil
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes
For the Bowl Assembly
  • 2 cups cooked rice or quinoa
  • 2 cups halved grape or cherry tomatoes
  • 2 cups diced or chopped cucumber
  • 4 cups shredded romaine lettuce
  • 1 cup sliced red onion
  • 1/2 cup feta
For the Tzatziki
  • 1 cup plain greek yogurt
  • 1/2 cup grated cucumber
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1/4 teaspoon salt or to taste
  • 1 tablespoon fresh chopped dill

Equipment

  • Air Fryer or Skillet
  • Shallow bowl or ziplock bag

Method
 

  1. Whisk together all ingredients for the chicken marinade.
  2. Pound the chicken to about 1/2 inch thick and add to a shallow bowl or ziplock bag with the marinade.
  3. Let marinate for at least 30 minutes, or up to a few hours.
  4. Meanwhile, combine all ingredients for the tzatziki and set aside.
  5. Prep the rice and veggies. You can add pitted olives to each bowl if you like.
  6. Once the chicken is done marinating, preheat your air fryer to 380 and air fry on one side for 7 minutes, then flip and cook for 3-4 more minutes or until the internal temperature reaches 165 Fahrenheit.
  7. If you do not have an air fryer, heat a skillet with oil or butter over medium/low heat and fry on side for 7-8 minutes, then flip and fry on the other side until golden and the temperature reaches 165 Fahrenheit.
  8. Let the chicken rest for 5 minutes away from the heat, then slice.
  9. Assemble your bowls with the rice, veggies, sliced chicken, tzatziki. You can drizzle on some olive oil and lemon juice as well.

Nutrition

Calories: 603kcalCarbohydrates: 38gProtein: 40gFat: 27gFiber: 2gSugar: 11g

Notes

Cook the rice or quinoa in chicken broth. Then, squeeze in some lemon juice, salt, pepper, and fresh chopped parsley and chives for extra flavor.

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