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Description
A flavorful high-protein Mediterranean Chicken Rice Bowl featuring grilled chicken, brown rice, fresh vegetables, chickpeas, feta cheese, and a tangy tzatziki sauce for a healthy and satisfying meal.
Ingredients
- 1 lb boneless, skinless chicken breasts, cut into strips
- 1 cup uncooked brown rice
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup kalamata olives, pitted and sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 2 tbsp olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon
- 1 tsp dried oregano
- Salt and pepper to taste
- For tzatziki: 1 cup Greek yogurt, 1/2 cucumber grated and drained, 1 clove garlic minced, 1 tbsp lemon juice, salt to taste
Instructions
- Prepare the rice: Cook 1 cup brown rice according to package instructions (about 40 minutes). Set aside.
- Marinate the chicken: In a bowl, mix chicken strips with 1 tbsp olive oil, minced garlic, oregano, lemon juice, salt, and pepper. Let marinate for 15 minutes.
- Make tzatziki: Grate cucumber, squeeze out excess water, and mix with Greek yogurt, minced garlic, lemon juice, and salt. Refrigerate until ready to use.
- Cook the chicken: Heat 1 tbsp olive oil in a skillet over medium-high heat. Add chicken strips and cook for 5-7 minutes per side until golden and cooked through (internal temp 165°F). Set aside.
- Assemble the bowls: Divide cooked rice into 4 bowls. Top each with chickpeas, tomatoes, cucumber, red onion, olives, feta, parsley, and grilled chicken. Drizzle with tzatziki sauce.
- Serve immediately, with extra lemon wedges if desired.
Notes
- For extra protein, add quinoa to the rice or use more chicken.
- This recipe is gluten-free if using certified gluten-free ingredients.
- Store leftovers in the fridge for up to 3 days; reheat gently.
- Customize with additional veggies like bell peppers or spinach for more nutrition.