Chicken Bowl Mediterranean: A Flavorful Journey to the Mediterranean

Escape to the sun-drenched shores of the Mediterranean without leaving your kitchen! This Chicken Bowl Mediterranean recipe is your ticket to a vibrant, healthy, and incredibly delicious meal. Imagine tender, perfectly seasoned chicken nestled atop fluffy quinoa, surrounded by a medley of crisp cucumbers, juicy tomatoes, salty feta, and briny Kalamata olives. All of this is then brought together with a bright, zesty lemon-herb dressing. This isn’t just a meal; it’s an experience, a taste of the Mediterranean lifestyle right on your plate. It’s quick, easy, and endlessly customizable – perfect for a weeknight dinner or a vibrant weekend lunch. Get ready to embark on a culinary adventure that will transport your taste buds to the heart of the Mediterranean!

Mediterranean Chicken Bowl with Lemon-Herb Dressing

A vibrant and healthy Mediterranean Chicken Bowl packed with protein, flavor, and fresh vegetables. Quick and easy to make for a weeknight dinner.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Course Lunch, Main Course

Cuisine American, Mediterranean

Servings 4 servings

Calories 450 kcal

Equipment

• Large skillet
• Medium Bowl
• Small Bowl

Ingredients

  

Chicken Ingredients

• 1.5 lbs Boneless, skinless chicken breasts Cut into 1-inch cubes
• 1 tbsp Olive oil
• 1 tsp Dried oregano
• 1 tsp Dried basil
• 1/2 tsp Garlic powder
• 1/4 tsp Salt
• 1/4 tsp Black pepper

Bowl Ingredients

• 1 cup Cooked quinoa
• 1 can (15 ounces) Chickpeas Rinsed and drained
• 1 cup Cucumber Chopped
• 1 cup Tomatoes Chopped
• 1/2 cup Feta cheese Crumbled
• 1/4 cup Kalamata olives Halved
• 1/4 cup Sun-dried tomatoes Oil-packed, drained and chopped
• 2 tbsp Olive oil For dressing
• 1 tbsp Lemon juice For dressing

Instructions

 

Instructions

• In a medium bowl, toss the chicken cubes with 1 tablespoon olive oil, oregano, basil, garlic powder, salt, and pepper.
• Heat a large skillet over medium-high heat. Add the chicken and cook, stirring occasionally, until browned and cooked through (about 5-7 minutes).
• While the chicken cooks, prepare the dressing: In a small bowl, whisk together 2 tablespoons olive oil and 1 tablespoon lemon juice. Season with salt and pepper to taste.
• Divide the cooked quinoa among four bowls.
• Top the quinoa with the cooked chicken, chickpeas, cucumber, tomatoes, feta cheese, Kalamata olives, and sun-dried tomatoes.
• Drizzle the lemon-herb dressing over each bowl.
• Serve immediately and enjoy!

Notes

For a spicier kick, add a pinch of red pepper flakes to the chicken seasoning. You can substitute brown rice for quinoa if preferred. Leftovers can be stored in the refrigerator for up to 3 days.

Keyword chicken bowl, delicious, easy, healthy, mediterranean diet, quick

Why You’ll Love This Chicken Bowl Mediterranean

This Chicken Bowl Mediterranean recipe is more than just a bowl of food; it’s a complete culinary experience. Here’s what makes it so special:

• Unbelievably Flavorful: The combination of herbs, spices, and fresh ingredients creates a symphony of flavors that is both bright and satisfying. The lemon-herb dressing perfectly complements the savory chicken and fresh vegetables.
• Incredibly Versatile: This recipe is your blank canvas. Feel free to experiment with different vegetables, proteins, grains, and cheeses to create your perfect Chicken Bowl Mediterranean. Add grilled vegetables, different types of beans, or even swap the chicken for shrimp or tofu. The possibilities are endless!
• Healthy and Nutritious: Packed with lean protein, fiber-rich quinoa, and an abundance of fresh vegetables, this bowl is a nutritional powerhouse. It’s a guilt-free way to indulge in delicious Mediterranean flavors.
• Quick and Easy: This recipe comes together in under 30 minutes, making it a perfect weeknight meal solution. The chicken cooks quickly, and the assembly is a breeze.
• Beautiful Presentation: The vibrant colors and textures of this bowl make it a feast for the eyes as well as the stomach. It’s the perfect dish to impress guests or simply brighten your day.
• Budget-Friendly: This recipe utilizes affordable, readily available ingredients, making it a delicious and economical meal option.
• Make-Ahead Friendly: You can prepare the chicken and chop the vegetables ahead of time, making assembly even faster on busy weeknights. The dressing also holds up well, so you can make it in advance.

This Chicken Bowl Mediterranean recipe is a winner for busy weeknights or relaxed weekends, offering a healthy and satisfying meal brimming with fresh Mediterranean flavors. It’s a dish that appeals to both adventurous cooks and those seeking simplicity, making it a welcome addition to your weekly meal rotation. The ease of preparation combined with the incredible taste makes it a true culinary gem.

Why You Should Try This Chicken Bowl Mediterranean Recipe

Beyond the deliciousness, there are many reasons why you should add this Chicken Bowl Mediterranean to your recipe repertoire:

• Experience Authentic Mediterranean Flavors: This recipe captures the essence of Mediterranean cuisine – fresh, vibrant, and intensely flavorful. It’s a taste of the sun and sea, brought right to your table.
• Embrace Healthy Eating: This bowl is a fantastic way to incorporate more fruits and vegetables into your diet. It’s a delicious and satisfying approach to healthy eating.
• Boost Your Culinary Skills: This recipe is a great opportunity to learn new cooking techniques and expand your culinary horizons. Even novice cooks can master this recipe with ease.
• Impress Your Friends and Family: This visually stunning and incredibly flavorful bowl is sure to be a hit with everyone who tries it. It’s the perfect dish to showcase your culinary talents.
• Save Time and Money: This recipe is quick, easy, and uses budget-friendly ingredients, saving you both time and money in the kitchen.
• Endless Customization Options: The beauty of this recipe lies in its adaptability. Feel free to adjust it to your liking, adding or substituting ingredients to create a bowl that perfectly suits your palate.
• A Complete Meal in One Bowl: No more fussing with multiple dishes! This bowl provides a balanced and satisfying meal in one convenient package.

In short, this Chicken Bowl Mediterranean offers a delicious, healthy, and convenient meal that’s sure to become a new favorite. Its versatility and ease of preparation make it perfect for busy weeknights, while its vibrant flavors and beautiful presentation make it an excellent choice for entertaining.

Ingredients and Utensils for Your Chicken Bowl Mediterranean

Gathering the right ingredients and having the right tools are crucial for recipe success. Let’s break down what you’ll need for this delightful Chicken Bowl Mediterranean:

Ingredients for the Chicken:

• 1.5 lbs boneless, skinless chicken breasts (Chicken breasts are readily available, but you can use thighs for a richer flavor)
• 1 tbsp olive oil (Extra virgin olive oil is preferred for its flavor)
• 1 tsp dried oregano (Greek oregano offers a more intense flavor)
• 1 tsp dried basil (Italian basil is the classic choice)
• 1/2 tsp garlic powder (Fresh garlic can be substituted for a more pungent taste)
• 1/4 tsp salt (Adjust to taste preference)
• 1/4 tsp black pepper (Freshly ground black pepper is highly recommended)

Ingredients for the Bowl:

• 1 cup cooked quinoa or rice (Brown rice or wild rice add nutritional value and texture)
• 1 (15 ounce) can chickpeas, rinsed and drained (Adds protein and fiber)
• 1 cup chopped cucumber (English cucumbers are less watery)
• 1 cup chopped tomatoes (Cherry tomatoes or grape tomatoes add sweetness)
• 1/2 cup crumbled feta cheese (A salty, tangy counterpoint to the chicken)
• 1/4 cup Kalamata olives, halved (Brings a briny, Mediterranean touch)
• 1/4 cup sun-dried tomatoes, oil-packed, drained and chopped (Adds concentrated tomato flavor)
• 2 tbsp olive oil (For the dressing; extra virgin olive oil is highly recommended)
• 1 tbsp lemon juice (Freshly squeezed lemon juice provides the best flavor)
• Salt and pepper to taste (Adjust according to taste)

Recommended Utensils:

• Large bowl for marinating the chicken
• Large skillet or wok for cooking the chicken
• Cutting board and sharp knife for chopping vegetables
• Measuring spoons and cups for precise ingredient measurements
• Whisk for preparing the dressing
• Four bowls for serving
• Serving spoons

Detailed Steps for Your Chicken Bowl Mediterranean

Let’s embark on the journey of creating this incredible Chicken Bowl Mediterranean! Follow these step-by-step instructions for a perfect result.

Step 1: Marinate the Chicken (10 minutes)

In a large bowl, combine the cubed chicken with olive oil, oregano, basil, garlic powder, salt, and pepper. Gently toss to ensure all the chicken pieces are evenly coated. Let it marinate for at least 10 minutes (longer is better!), allowing the flavors to penetrate the chicken. This step is crucial for developing a deep and rich flavor in your chicken.

Step 2: Cook the Chicken (5-7 minutes)

Heat a large skillet over medium-high heat. Add the marinated chicken to the hot skillet. Cook until browned on all sides and cooked through, about 5-7 minutes. Break up any larger pieces as it cooks to ensure even cooking. Use a meat thermometer to check the internal temperature of the chicken, which should reach 165°F (74°C) for food safety.

Step 3: Prepare the Dressing (2 minutes)

While the chicken is cooking, prepare the dressing. In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper to taste. Taste and adjust seasoning as needed. A pinch of dried oregano or basil can also enhance the dressing.

Step 4: Assemble the Bowls (5 minutes)

Divide the cooked quinoa or rice among four bowls. Top with the cooked chicken, chickpeas, cucumber, tomatoes, feta cheese, Kalamata olives, and sun-dried tomatoes. Arrange the ingredients attractively for a visually appealing presentation.

Step 5: Dress and Serve (1 minute)

Drizzle the lemon-herb dressing over each bowl and serve immediately. Garnish with extra feta cheese, fresh herbs (such as parsley or dill), or a sprinkle of red pepper flakes for an extra kick, if desired.

Tips and Variations for Your Chicken Bowl Mediterranean

Let your creativity shine! Here are some tips and variations to make this Chicken Bowl Mediterranean your own:

• Grain Alternatives: Substitute quinoa or rice with couscous, farro, or even a mix of grains for added texture and flavor.
• Vegetable Variations: Add other vegetables like bell peppers, red onion, artichoke hearts, or roasted zucchini. Experiment with different combinations to find your favorite.
• Protein Swaps: Substitute chicken with shrimp, grilled halloumi cheese, falafel, or even chickpeas for a vegetarian option. For a delicious shrimp bowl alternative, you can find more inspiration here.
• Cheese Alternatives: Try crumbled goat cheese, a sprinkle of Parmesan cheese, or leave out cheese altogether for a dairy-free option.
• Spice it Up: Add a pinch of red pepper flakes or a dash of your favorite hot sauce to the chicken marinade or dressing for extra heat.
• Herb Variations: Experiment with different herbs like parsley, dill, mint, or thyme. Fresh herbs add a lovely burst of flavor.
• Add Nuts and Seeds: Toasted pine nuts, slivered almonds, or sunflower seeds add texture and healthy fats.
• Make it a Meal Prep Masterpiece: Prepare the chicken and chop the vegetables ahead of time for a quick and easy assembly on busy weeknights.
• Avoid Overcooking the Chicken: Overcooked chicken will be dry. Use a meat thermometer to ensure it reaches an internal temperature of 165°F (74°C) without overcooking.
• Don’t Skip the Lemon Juice: The lemon juice is key to the bright, refreshing flavor of the dressing. Freshly squeezed is best!

Nutritional Values and Benefits of Your Chicken Bowl Mediterranean

This Chicken Bowl Mediterranean is not just delicious; it’s also a nutritional powerhouse! While precise nutritional values depend on the specific ingredients and quantities used, here’s a general overview of the benefits:

• Lean Protein: Chicken provides high-quality protein, essential for building and repairing tissues, supporting muscle growth, and maintaining overall health.
• Fiber-Rich Grains: Quinoa or rice offers fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels. A side of Mediterranean Quinoa Salad could further enhance this aspect of the meal.
• Vitamins and Minerals: The abundance of vegetables provides a wealth of vitamins and minerals, including vitamin C, vitamin K, potassium, and antioxidants.
• Healthy Fats: Olive oil provides monounsaturated fats, which are beneficial for heart health.
• Antioxidant Powerhouse: Sun-dried tomatoes and Kalamata olives are rich in antioxidants, which help protect your cells from damage caused by free radicals.

The combination of lean protein, complex carbohydrates, healthy fats, and an array of vitamins and minerals makes this Chicken Bowl Mediterranean a truly nutritious and satisfying meal. It’s a great option for those looking to maintain a balanced and healthy diet.

FAQs

Conclusion: Your Chicken Bowl Mediterranean Awaits!

This Chicken Bowl Mediterranean recipe is a testament to the beauty of simple, fresh ingredients brought together in a harmonious blend of flavors and textures. From the tender, flavorful chicken to the bright, zesty dressing and the array of colorful vegetables, each bite is a mini-vacation to the sun-kissed shores of the Mediterranean. It’s a recipe that’s as easy to make as it is delicious to eat, making it a perfect addition to your weekly meal plan.

We encourage you to try this recipe and share your experience in the comments below. Don’t forget to share your delicious creations on Pinterest – Pin this recipe and tag us @oviarecipes! And if you’re looking for more flavorful recipes, check out our other delicious dishes like Asparagus Lemon Basil Ricotta Stuffed Shells or our creamy Tortellini with Cream and Spinach!

Happy cooking!