Mediterranean Chicken Bowl
1 Mediterranean Chicken Bowl
Mediterranean cuisine is known for its vibrant flavors, fresh ingredients, and a medley of textures that come together in delightful harmony. One dish that beautifully encapsulates all of these characteristics is the Mediterranean Chicken Bowl. This dish features tender, marinated chicken served over a hearty bed of quinoa and topped with colorful vegetables, olives, and feta cheese. The combination of flavors is exciting yet simple, making it a favorite among home cooks. If you’re looking for a nutritious and satisfying meal, this Mediterranean Chicken Bowl is just what you need.
The Mediterranean Chicken Bowl is more than just delicious—it’s also a healthy meal option. With lean protein from chicken, fiber-rich quinoa, and a variety of fresh veggies, this bowl hits all the nutritional marks. It suits various dietary preferences, whether you’re following a high-protein plan or simply looking to eat more wholesome foods. Moreover, this bowl can easily be customized, allowing you to use seasonal vegetables or add additional toppings based on your preferences. It’s a great way to enjoy a taste of the Mediterranean without needing to travel or spend hours in the kitchen.
Why make this recipe
Making the Mediterranean Chicken Bowl is a fantastic choice for many reasons. For starters, it’s incredibly versatile. You can tailor the ingredients to your taste, swapping out vegetables or proteins based on what you have on hand. This means you can enjoy the flavors of the Mediterranean any day of the week using fresh and easily accessible ingredients.
Another reason to make this recipe is its balance of nutrition and taste. The chicken provides protein, while quinoa serves as a complete grain, helping you feel full and satisfied. The addition of fresh vegetables (like cherry tomatoes, cucumbers, and red onions) not only enhances the flavor but also packs in vitamins and minerals. With healthy fats from olives and feta, this bowl is filling without being heavy.
Lastly, preparing this dish is straightforward. The instructions are simple to follow, making it an excellent choice for both beginner cooks and seasoned chefs alike. Whether you’re meal prepping for the week or looking for a quick weeknight dinner, this Mediterranean Chicken Bowl fits the bill perfectly.
How to make Mediterranean Chicken Bowl
Creating this Mediterranean Chicken Bowl is an engaging and satisfying process that will have your taste buds dancing. You’ll start with marinating the chicken, which is key to infusing it with rich flavors. Meanwhile, you will prepare the quinoa, which acts as the hearty base of the bowl. Lastly, the colorful vegetables and garnishes will be prepped to create a vibrant and inviting dish.
Ingredients
Prepare to gather the following ingredients for a delightful Mediterranean Chicken Bowl:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 2 teaspoons lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon ground paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup quinoa, rinsed
- 2 cups water or chicken broth
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup hummus
- Fresh parsley, chopped for garnish
- Lemon wedges, for serving
Directions
To begin, preheat your grill to medium-high or your oven to 375°F (190°C). This step sets the stage for perfectly cooked chicken. In a small bowl, mix together the olive oil, lemon juice, oregano, paprika, garlic powder, salt, and black pepper to create a fragrant marinade. Coat the chicken breasts thoroughly with this mixture, allowing them to soak in all the goodness. For best results, let the chicken marinate for at least 15 minutes.
While the chicken absorbs the flavors, prepare the quinoa. Bring 2 cups of water (or broth) to a boil, and then add the rinsed quinoa. Lower the heat to a simmer and let it cook for about 15-20 minutes, or until all the liquid has been absorbed. Remember to fluff the quinoa with a fork after cooking to achieve a light and airy texture.
Next, it’s time to cook the marinated chicken. Grill the breasts for about 6-7 minutes on each side, or until they are fully cooked—no pink remaining inside is the goal. If baking, let the chicken bake in the preheated oven for 25-30 minutes. After cooking, set the chicken aside to rest before slicing it into strips to ensure maximum juiciness.
Now, assemble your Mediterranean Chicken Bowl! Start with a base of fluffy quinoa in your bowl. Top it with the sliced chicken, followed by a vibrant array of cherry tomatoes, diced cucumber, red onion, and Kalamata olives. Crumble some feta cheese over the top, then add a dollop of hummus for a rich and creamy touch. Finally, finish with a sprinkle of fresh parsley and serve with lemon wedges for an extra zesty flavor boost.
Time Breakdown
The total time to create this Mediterranean Chicken Bowl can vary but here’s a general idea:
- Preparation Time: 15 minutes (including marinating time)
- Cooking Time: 30-40 minutes (depending on the cooking method)
- Total Time: Approximately 45-55 minutes
How to serve Mediterranean Chicken Bowl
Serving the Mediterranean Chicken Bowl is as enjoyable as making it. You can serve it warm or allow it to chill slightly for a refreshing meal. Each bowl can be customized for individuals, allowing everyone to build their perfect arrangement of chicken and toppings. For an added twist, drizzle with extra olive oil or balsamic vinegar for extra flavor. Accompany it with a slice of crusty bread or a side salad for a complete meal.
How to store Mediterranean Chicken Bowl
If you find yourself with leftovers, storing this Mediterranean Chicken Bowl is relatively simple. Place any leftover chicken, quinoa, and vegetables in an airtight container and store them in the refrigerator. It’s best enjoyed within 2-3 days to ensure freshness. When you’re ready to eat, you can either microwave it for a quick meal or toss it in a skillet to warm it up for optimal flavor.
Tips to make Mediterranean Chicken Bowl
To elevate your Mediterranean Chicken Bowl, consider these handy tips:
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Marinate Longer: If time allows, marinate the chicken for a few hours or overnight to intensify the flavors even more.
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Quinoa Alternatives: If you desire, substitute quinoa with brown rice, couscous, or even cauliflower rice for a low-carb option.
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Boost Veggie Variety: Add other fresh vegetables like bell peppers, spinach, or even roasted eggplant for added nutrients and flavor.
Variation
Feel free to mix things up! If you want to include seafood, consider shrimp or grilled fish, which pair beautifully with the Mediterranean flavors. You can also create a vegetarian version by replacing the chicken with grilled halloumi cheese or tempeh. Customizations like adding nuts, such as pine nuts or almonds, can add crunch to your bowl.
Nutritional Information (Per Serving)
While exact nutritional values can vary based on ingredient brands and quantities, here is a rough estimate per serving of the Mediterranean Chicken Bowl:
- Calories: 450-500
- Protein: 30g
- Carbohydrates: 35g
- Dietary Fiber: 7g
- Sugars: 4g
- Fat: 20g (saturated fat: 5g)
- Sodium: 600mg
FAQs
Can I make this bowl ahead of time?
Yes! You can prepare the components ahead of time and combine them just before serving. This makes it ideal for meal prep.
Is this recipe gluten-free?
Yes, as long as you ensure that the quinoa and any other ingredients are certified gluten-free, this bowl is a great gluten-free meal option.
Can I freeze leftovers?
While the cooked chicken and quinoa can be frozen, the fresh veggies, feta, and hummus do not freeze well. For best results, consume leftovers within a few days.
In conclusion, the Mediterranean Chicken Bowl is a delightful and nutritious dish that offers robust flavors in every bite. With its healthy ingredients, versatility, and simple preparation, it’s a meal that everyone can enjoy. Whether it’s a weeknight dinner or a meal prep option, you can’t go wrong with this vibrant and satisfying bowl. Enjoy your culinary journey through the Mediterranean!
Mediterranean Chicken Bowl
Ingredients
For the Chicken Marinade
- 2 pieces boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 2 teaspoons lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon ground paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
For the Base and Toppings
- 1 cup quinoa, rinsed
- 2 cups water or chicken broth
- 1 cup cherry tomatoes, halved
- 1/2 piece cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup hummus
- to taste fresh parsley, chopped for garnish
- to taste lemon wedges, for serving
Instructions
Preparation
- Preheat your grill to medium-high or your oven to 375°F (190°C).
- In a small bowl, mix together the olive oil, lemon juice, oregano, paprika, garlic powder, salt, and black pepper to create a marinade.
- Coat the chicken breasts thoroughly with the marinade and let marinate for at least 15 minutes.
Cooking Quinoa
- Bring 2 cups of water (or broth) to a boil and add the rinsed quinoa.
- Lower the heat to a simmer and cook for about 15-20 minutes, or until all the liquid is absorbed.
- Fluff the quinoa with a fork after it’s cooked.
Cooking Chicken
- Grill the marinated chicken for about 6-7 minutes on each side, or until fully cooked.
- If baking, place chicken in the oven for 25-30 minutes.
- Once cooked, let the chicken rest before slicing.
Assembly
- Start with a base of quinoa in each bowl.
- Top with sliced chicken, cherry tomatoes, diced cucumber, red onion, and Kalamata olives.
- Crumble feta cheese on top, add a dollop of hummus, sprinkle with parsley, and serve with lemon wedges.
