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Mediterranean Chicken Rice Bowl


  • Author: Caroline Jones
  • Total Time: 40

Ingredients

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup long-grain white rice or brown rice
• 2 tablespoons olive oil
• Juice of 1 lemon
• 3 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and black pepper, to taste
• 1/2 red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/3 cup kalamata olives, pitted and sliced
• 1/3 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1 cup tzatziki sauce (store-bought or homemade)
• Optional: pickled red onions, hummus, lemon wedges for garnish


Instructions

Step-by-Step:

Step 1: Marinate and Cook the Chicken

  1. In a bowl, combine olive oil, lemon juice, minced garlic, oregano, cumin, smoked paprika, salt, and black pepper. Mix well to form the marinade.

  2. Place the chicken breasts in a shallow dish or zip-top bag and pour the marinade over them. Ensure the chicken is well coated. Marinate for at least 30 minutes, ideally up to 4 hours in the fridge.

Step 2: Prepare the Rice and Vegetables

  1. Cook the rice according to package instructions. For added flavor, cook it in chicken broth instead of water and add a pinch of salt. Let it rest once cooked and fluff with a fork.

  2. While the rice is cooking, prepare the vegetables. Slice the red onion, halve the cherry tomatoes, dice the cucumber, and chop the parsley. Set them aside in individual bowls or mix for a quick salad base.

Step 3: Grill the Chicken and Assemble the Bowl

  1. Preheat a grill pan, outdoor grill, or skillet over medium-high heat. Remove chicken from the marinade and cook for 5–6 minutes per side or until fully cooked and golden brown. Let it rest for 5 minutes, then slice into thin strips.

  2. In a large serving bowl or individual bowls, start with a base of rice. Layer with grilled chicken slices, cucumbers, tomatoes, olives, red onions, and crumbled feta. Add a generous dollop of tzatziki, sprinkle with parsley, and garnish with optional toppings like pickled onions or a lemon wedge.

  • Prep Time: 15
  • Cook Time: 25

Nutrition

  • Calories: 480
  • Sodium: 620mg
  • Protein: 32g