Description
Mediterranean Chicken and Rice Bowl is a fabulous dish that brings vibrant flavors and healthy ingredients together in one easy-to-prepare meal.
Ingredients
Scale
- 2 boneless skinless chicken breasts
- 2 tablespoon olive oil
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
- Juice of 1 lemon
- 1 cup long-grain rice, jasmine or basmati preferred
- 2 cup chicken broth or water
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1 cup cherry tomatoes, diced
- 1 cup cucumber, chopped
- 1/2 red onion, finely chopped
- 1/2 cup zucchini, diced
- 1/2 cup bell peppers, any color, diced
- 2 tablespoon fresh parsley, chopped
- 2 tablespoon feta cheese, optional
- 1 tablespoon lemon zest
- Extra olive oil for drizzling
Instructions
- In a large mixing bowl, combine the olive oil, minced garlic, dried oregano, paprika, ground cumin, black pepper, salt, and lemon juice. Add the bite-sized chicken chunks to the marinade and ensure the chicken is well-coated. Cover and marinate for 20 to 30 minutes in the refrigerator.
- While the chicken is marinating, rinse the long-grain rice under cold water until the water runs clear. In a separate pot, bring 2 cup of chicken broth or water to a boil, then add the rinsed rice, olive oil, and salt. Cook covered for about 15 to 18 minutes until tender. Let it rest covered for an additional 5 minutes before fluffing with a fork.
- Heat a non-stick skillet over medium-high heat. Add the marinated chicken and sear for about 4 to 5 minutes on each side or until golden brown and fully cooked. Remove the chicken from the skillet and set aside.
- In the same skillet, add more olive oil if necessary and sauté the zucchini and bell peppers for 3 to 4 minutes until tender. Then add the cherry tomatoes and cook for an additional 2 minutes. Remove from heat and stir in the fresh cucumber and red onion.
- Start by placing a generous serving of fluffy rice at the bottom of a bowl. Layer the sautéed vegetables evenly atop the rice and then add the seared chicken on top.
- Garnish your Mediterranean Chicken and Rice Bowl with a sprinkle of fresh parsley, a dash of lemon zest, and optional feta cheese. Drizzle with extra olive oil and add a squeeze of fresh lemon juice just before serving.
Notes
Choose fresh, high-quality boneless skinless chicken breasts for juiciness. Marinate longer for deeper flavor. Swap rice for quinoa or cauliflower rice for a low-carb version. Mix vegetables based on seasons. Store marinated chicken separately for meal prep.
Nutrition
- Serving Size: 1 bowl
- Calories: 475
- Sugar: 3g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 70mg