Mediterranean Chicken Rice Bowl with Feta and Tomatoes
The Mediterranean Chicken Rice Bowl with Feta and Tomatoes is a flavorful and balanced dish inspired by the vibrant cuisine of the Mediterranean. This wholesome bowl features tender, seasoned chicken cooked to perfection, served over a bed of fluffy rice or your favorite grain. It’s topped with juicy cherry tomatoes, creamy crumbles of feta cheese, and a drizzle of olive oil for a burst of fresh, tangy flavors. A sprinkle of oregano and a hint of lemon elevate the dish, giving it an authentic Mediterranean touch. Packed with protein, healthy fats, and essential nutrients, this versatile bowl is a delicious choice for a quick lunch, dinner, or meal prep option.
Prep Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Kcal: 380 kcal per serving
Servings: 4 servings
Ingredients:
1 pound boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
Salt and freshly ground black pepper, to taste
2 tablespoons olive oil, divided
1 cup long-grain white rice
2 cups chicken broth
1 teaspoon dried oregano
1 pint cherry tomatoes
1/2 cup crumbled feta cheese
2 garlic cloves, minced
1/4 cup fresh parsley, chopped
1/2 lemon, juiced
Instructions:
Preheat your oven to 400°F (200°C).
Season the chicken pieces with salt and pepper. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Remove and set aside.
In the same skillet, add the remaining olive oil and minced garlic. Sauté for 1 minute until fragrant. Add the rice and stir to coat.
Pour in the chicken broth, add the dried oregano, and bring the mixture to a boil. Reduce heat, cover, and simmer for 15-20 minutes or until the rice is tender and the liquid is absorbed.
While the rice is cooking, place the cherry tomatoes on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast in the preheated oven for 10-12 minutes, or until the tomatoes are blistered and slightly softened.
Once the rice is cooked, return the chicken to the skillet and stir to combine. Add the roasted tomatoes, crumbled feta, parsley, and lemon juice. Mix gently until everything is well incorporated.
Serve warm, garnished with additional parsley and feta, if desired.
Notes & Tips:
Customizable Grains: Swap rice with quinoa, couscous, farro, or cauliflower rice for variety or a low-carb option.
Vegetarian Option: Substitute chicken with chickpeas or grilled halloumi for a plant-based version.
Marinate the Chicken: Marinate chicken in olive oil, lemon juice, garlic, and herbs for at least 30 minutes to enhance flavor.
Make It a Meal Prep: Store ingredients separately to keep them fresh and assemble the bowls before serving.
Add Extra Veggies: Roasted zucchini, eggplant, or bell peppers make great additions to the bowl.
Nutritional Info (Per Serving – Approximate):
Calories: 450-500 kcal
Protein: 30-35 g
Carbohydrates: 40-45 g
Fat: 15-18 g
Fiber: 4-6 g
Sodium: 400-600 mg (varies with feta and seasoning)
Health Benefits:
High in Protein: Chicken and feta provide lean protein, supporting muscle repair and keeping you full longer.
Rich in Antioxidants: Tomatoes contain lycopene and vitamin C, which promote heart health and reduce inflammation.
Heart-Healthy Fats: Olive oil and feta offer beneficial fats that support cardiovascular health.
Supports Digestive Health: Whole grains or rice contribute fiber, aiding in digestion and blood sugar stability.
Mediterranean-Inspired Nutrition: This dish aligns with the Mediterranean diet, associated with lower risks of chronic diseases.