Mediterranean Super Tender Chicken Rice Bowl with Fresh Vegetable Salad
This nourishing Mediterranean rice bowl features juicy, tender marinated chicken, fluffy rice, and a crisp, colorful fresh vegetable salad. Balanced with olive oil, lemon, and herbs, it’s the perfect mix of comfort and freshness. Packed with protein, fiber, and vibrant flavors, this bowl makes a fantastic lunch or dinner — light yet filling, healthy yet delicious.
⏱ Time
Prep Time: 20 minutes (plus marinating)
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients
For the Super Tender Chicken
2 large chicken breasts (or 4 thighs), thinly sliced
3 tbsp Greek yogurt (tenderizes the chicken)
2 tbsp olive oil
2 garlic cloves, minced
Juice of 1 lemon
1 tsp dried oregano
½ tsp paprika
Salt & black pepper to taste
For the Rice Base
1 ½ cups basmati or jasmine rice
3 cups chicken broth (or water)
1 tbsp olive oil
½ tsp turmeric or saffron (optional, for golden color)
Salt to taste
For the Fresh Vegetable Salad
1 large cucumber, diced
1 cup cherry tomatoes, halved
½ red onion, finely chopped
½ cup Kalamata olives, halved
½ cup crumbled feta cheese
2 tbsp fresh parsley, chopped
Juice of ½ lemon
2 tbsp olive oil
Salt & pepper to taste
Optional Garnishes
Tzatziki sauce or hummus
Extra lemon wedges
Fresh mint or dill
Instructions
Step 1 – Marinate the Chicken
1. In a bowl, whisk together Greek yogurt, olive oil, garlic, lemon juice, oregano, paprika, salt, and pepper.
2. Add chicken, coat well, and marinate at least 30 minutes (up to 6 hours for max tenderness).
Step 2 – Cook the Rice
1. Rinse rice until water runs clear.
2. In a pot, heat olive oil, add rice, and toast for 1 minute.
3. Add broth, turmeric/saffron, and salt. Bring to a boil, then cover and simmer for 15 minutes. Fluff with a fork.
Step 3 – Cook the Chicken
1. Heat a grill pan or skillet over medium-high heat.
2. Cook marinated chicken 4–5 minutes per side (depending on thickness) until golden and cooked through.
3. Let rest 5 minutes, then slice.
Step 4 – Make the Salad
1. In a bowl, combine cucumber, tomatoes, onion, olives, feta, and parsley.
2. Dress with lemon juice, olive oil, salt, and pepper. Toss well.
Step 5 – Assemble the Bowls
1. Start with a base of fluffy rice.
2. Add sliced tender chicken.
3. Spoon fresh salad on the side.
4. Top with tzatziki or hummus if desired.
5. Garnish with herbs and lemon wedges.
Notes & Tips
Extra Creamy: Serve with tzatziki or garlic yogurt sauce.
Make it Grain-Free: Use cauliflower rice or quinoa instead of regular rice.
Meal Prep: Store chicken, rice, and salad separately. Assemble just before eating.
Vegetarian Option: Swap chicken with crispy falafel or roasted chickpeas.
❓ frequently asked questions FAQ
Q: How do I keep the chicken super tender?
A: The Greek yogurt and lemon marinade works as a natural tenderizer. Don’t overcook the chicken — remove from heat as soon as juices run clear.
Q: Can I bake the chicken instead?
A: Yes, bake at 200°C (400°F) for 18–20 minutes until cooked through.
Q: What other veggies can I add?
A: Bell peppers, zucchini, or roasted eggplant all work beautifully.
Nutrition information
Calories: 520 kcal
Protein: 36 g
Fat: 18 g
Carbohydrates: 55 g
Fiber: 5 g
Sugars: 6 g
Sodium: 640 mg