Lemon Dijon Chicken Brown Rice Bowl with Creamy Feta Yogurt Sauce
Description:
A wholesome and vibrant bowl perfect for lunch or dinner! Tender chicken breasts are marinated in a zesty lemon-Dijon mixture and seared to golden perfection. Served over nutty brown rice with roasted vegetables, this dish is elevated by a creamy, tangy feta yogurt sauce that ties everything together. High in protein, fiber-rich, and bursting with fresh flavors, it’s a healthy, satisfying meal that’s easy to prep ahead for the week.
Ingredients:
For the Chicken:
2 large chicken breasts (about 1 lb / 450 g)
2 tbsp Dijon mustard
2 tbsp fresh lemon juice
1 tsp lemon zest
2 garlic cloves, minced
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper
For the Brown Rice:
1 cup brown rice
2 ½ cups water or low-sodium chicken broth
Pinch of salt
For the Roasted Vegetables:
1 cup broccoli florets
1 red bell pepper, sliced
1 medium carrot, thinly sliced
1 tbsp olive oil
Salt and pepper to taste
For the Creamy Feta Yogurt Sauce:
½ cup plain Greek yogurt
¼ cup crumbled feta cheese
1 tbsp lemon juice
1 tsp olive oil
1 tsp honey (optional)
Salt and pepper to taste
Optional Garnish:
Fresh parsley or dill
Lemon wedges
Toasted pine nuts
Instructions:
Prepare the Rice:
Rinse the brown rice under cold water.
In a medium pot, combine rice, water or broth, and a pinch of salt.
Bring to a boil, then reduce heat, cover, and simmer 35–40 minutes until tender.
Fluff with a fork and keep warm.
Marinate the Chicken:
In a bowl, whisk together Dijon mustard, lemon juice, lemon zest, garlic, olive oil, salt, and pepper.
Add chicken breasts and coat thoroughly.
Marinate for at least 15 minutes (or up to 2 hours for extra flavor).
Roast the Vegetables:
Preheat oven to 425°F (220°C).
Toss broccoli, bell pepper, and carrot with olive oil, salt, and pepper.
Spread on a baking sheet and roast for 15–20 minutes, until tender and slightly caramelized.
Cook the Chicken:
Heat a skillet over medium-high heat.
Sear chicken breasts 5–7 minutes per side, until internal temperature reaches 165°F (74°C).
Remove from heat and let rest for 5 minutes, then slice.
Make the Creamy Feta Yogurt Sauce:
In a small bowl, combine Greek yogurt, crumbled feta, lemon juice, olive oil, and honey.
Mix until smooth. Add salt and pepper to taste.
Assemble the Bowl:
Divide cooked brown rice among bowls.
Arrange roasted vegetables and sliced chicken on top.
Drizzle with creamy feta yogurt sauce.
Garnish with parsley, dill, lemon wedges, or pine nuts if desired.
Time:
Prep Time: 15–20 minutes
Cook Time: 35–40 minutes
Total Time: 50–60 minutes
Tips & Q&A:
Q1: Can I make this ahead of time?
A: Yes! Cook the rice, chicken, and vegetables in advance. Store separately in airtight containers for up to 3 days. Add the yogurt sauce just before serving.
Q2: Can I use white rice instead of brown rice?
A: Absolutely. Adjust the cooking time to 15–20 minutes for white rice.
Q3: Can I bake the chicken instead of pan-searing?
A: Yes. Bake at 400°F (200°C) for 20–25 minutes until cooked through.
Q4: Can I use a dairy-free yogurt?
A: Yes, use a plant-based Greek-style yogurt. Omit or use dairy-free feta if needed.
Q5: Can I add more vegetables?
A: Definitely! Zucchini, cherry tomatoes, or asparagus work beautifully.
This recipe is flexible, healthy, and perfect for meal prep while keeping flavors bright and satisfying.