Description
A fresh and flavorful high protein Mediterranean chicken bowl featuring lemon-dill marinated chicken, crisp vegetables, and creamy homemade tzatziki sauce. This easy and meal prep friendly dish combines vibrant ingredients like basmati rice, fresh tomatoes, cucumber, and feta cheese, perfect for a healthy and satisfying dinner or lunch.
Ingredients
Marinated Chicken
- 1¼ lb chicken breasts, cut into 1-inch cubes
- ⅓ cup olive oil
- 1½ tbsp lemon zest
- 3 tbsp lemon juice
- 2½ tbsp honey
- 1 tsp garlic powder
- 1½ tsp oregano
- 1½ tsp basil
- 1 tsp salt
- ¼ tsp pepper
- ½ tsp red pepper flakes
Rice
- 2 cups basmati rice
Vegetables and Toppings
- 2 cups diced tomatoes
- 2 cups chopped cucumber
- 4 cups chopped lettuce
- 1 cup thinly sliced red onion
- 1 cup crumbled feta
- ¼ cup chopped fresh parsley
Tzatziki Sauce
- 1 cup Greek yogurt (Fage preferred)
- ½ cup grated cucumber, squeezed dry
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp minced garlic
- ¼ tsp salt
- 1 tbsp finely chopped dill
Instructions
- Prepare the marinade: In a bowl or zip-top bag, mix olive oil, lemon zest, lemon juice, honey, garlic powder, oregano, basil, salt, pepper, and red pepper flakes until well combined.
- Marinate the chicken: Add the chicken cubes to the marinade, ensuring they are well coated. Refrigerate for at least 30 minutes, or preferably overnight, to develop maximum flavor.
- Cook the chicken: Heat a skillet or grill pan over medium-high heat. Cook the chicken cubes in batches for 5–6 minutes each until they are golden brown and cooked through. Remove from heat and set aside.
- Cook the rice: Prepare the basmati rice according to package directions. Once cooked, fluff it with a fork and keep warm until assembly.
- Prepare the vegetables and toppings: Dice the tomatoes, chop the cucumbers and lettuce, thinly slice the red onion, chop the parsley, and crumble the feta cheese.
- Make the tzatziki sauce: In a small bowl, combine Greek yogurt, grated and well-squeezed cucumber, lemon juice, olive oil, minced garlic, salt, and chopped dill. Mix thoroughly to create a creamy sauce.
- Assemble the bowls: In serving bowls, layer the warm rice, chopped lettuce, cucumber, tomatoes, red onion, parsley, and crumbled feta cheese.
- Add the chicken and tzatziki: Top each bowl with the cooked chicken cubes and a generous spoonful of the homemade tzatziki sauce.
- Serve or store: Serve immediately for best freshness or store in airtight containers for easy meal prep throughout the week.
Notes
- Marinate the chicken overnight for the most flavorful and tender result.
- Be sure to squeeze the grated cucumber thoroughly to avoid watery tzatziki and achieve a thick, creamy sauce.
- If preparing ahead, store the tzatziki sauce separately to keep the vegetables crisp and fresh.
- For variety, substitute quinoa for rice or arugula for lettuce to change up the flavor and texture.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
