Mediterranean Chicken and Rice Bowl
This nourishing bowl features tender lemon-herb chicken served over fluffy rice with Mediterranean toppings like cucumbers, tomatoes, olives, and feta, all drizzled with a creamy tzatziki or tahini sauce. It’s balanced, colorful, and perfect for meal prep or a healthy dinner.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
For the Chicken:
1 ½ lbs (680 g) boneless, skinless chicken breasts or thighs
3 tbsp olive oil
2 tbsp lemon juice
1 tbsp red wine vinegar
3 cloves garlic, minced
1 tsp dried oregano
½ tsp paprika
Salt & black pepper, to taste
For the Rice Base:
1 ½ cups basmati or jasmine rice, rinsed
3 cups low-sodium chicken broth
1 tbsp olive oil
½ tsp salt
For the Bowl Toppings:
1 cup cucumber, diced
1 cup cherry tomatoes, halved
½ cup Kalamata olives, pitted and sliced
¼ cup red onion, thinly sliced
½ cup crumbled feta cheese
Fresh parsley or dill, chopped
For the Sauce (Choose One):
Tzatziki Sauce: ½ cup Greek yogurt, ¼ cup cucumber (grated & squeezed), 1 tbsp lemon juice, 1 clove garlic (minced), 1 tbsp fresh dill, salt & pepper.
Tahini Lemon Sauce: 3 tbsp tahini, 2 tbsp lemon juice, 1 clove garlic (grated), 2–3 tbsp water, salt.
Instructions
Marinate the chicken:
In a bowl, whisk olive oil, lemon juice, vinegar, garlic, oregano, paprika, salt, and pepper.
Coat chicken in marinade, cover, and refrigerate 20–30 minutes (up to 2 hours for best flavor).
Cook the rice:
Heat olive oil in a saucepan, add rice, and toast for 1–2 minutes.
Add broth and salt, bring to a boil, then cover and simmer 15 minutes.
Remove from heat, let sit 5 minutes, then fluff with fork.
Cook the chicken:
Grill or pan-sear chicken over medium-high heat for 5–6 minutes per side until golden and cooked through (internal temp 165°F / 74°C).
Rest for 5 minutes, then slice.
Make the sauce:
Whisk all ingredients for tzatziki or tahini sauce until smooth.
Assemble the bowls:
Divide rice into bowls.
Top with chicken slices, cucumber, tomatoes, olives, onion, and feta.
Drizzle with sauce and sprinkle fresh parsley or dill.
Notes & Tips
Meal prep friendly: Store chicken, rice, and veggies separately, assemble when ready to eat.
For more crunch, add chickpeas or roasted red peppers.
You can swap rice with quinoa, farro, or cauliflower rice for variety.
Serve warm or room temperature—it’s delicious either way.
Frequently Asked Questions
Q: Can I make this dairy-free?
A: Yes—skip feta and use tahini sauce instead of tzatziki.
Q: Can I use leftover rice?
A: Absolutely, just warm it before assembling.
Q: Can I bake the chicken?
A: Yes, bake at 400°F (200°C) for 20–25 minutes until cooked through.
Nutritional Information
Calories: 540
Protein: 41g
Fat: 21g
Carbohydrates: 47g
Fiber: 5g
Sugar: 4g