Description
A fresh and flavorful meal that combines marinated chicken with a medley of vibrant vegetables, served over a bed of grains and topped with feta or olives.
Ingredients
Scale
- 1 lb boneless chicken breast or thighs
- 2 tbsp extra virgin olive oil
- 3 cloves fresh garlic, minced
- 1 tsp dried oregano
- Salt and pepper to taste
- 1 bell pepper, diced
- 1 zucchini, diced
- 1/2 red onion, diced
- 1 cup cherry tomatoes, halved
- 2 cups fresh spinach
- 1 lemon, zest and juice
- 1/2 cup crumbled feta cheese or olives
- Fresh herbs like parsley or mint for garnish
Instructions
- Marinate the chicken in olive oil, garlic, oregano, salt, and pepper for at least 30 minutes.
- Cook the chicken in a skillet over medium heat for 6-7 minutes on each side until golden and cooked through.
- Sauté the bell peppers, zucchini, and onion in the same skillet for 5-6 minutes until softened.
- Prepare a base grain like couscous, quinoa, or pilaf according to package instructions.
- Assemble the bowls with a base layer of grains, topped with chicken, sautéed vegetables, and garnished with feta or olives and fresh herbs.
- Drizzle with a tahini, tzatziki, or lemon-olive oil vinaigrette before serving.
Notes
Customize the bowls with seasonal veggies and preferred toppings for different flavor profiles.
- Prep Time: 30 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Sautéing, Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 5g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 70mg
Keywords: Mediterranean recipe, chicken bowls, healthy meal, easy dinner, family-friendly