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Mediterranean Chicken Bowls - Tasty

Mediterranean Chicken Bowls

Enjoy these flavorful Mediterranean Chicken Bowls, perfect for a healthy and satisfying meal. This recipe combines marinated chicken with fresh vegetables and a creamy tzatziki sauce.
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Prep Time 30 minutes
Cook Time 15 minutes
Marinating Time 30 minutes
Total Time 1 hour 15 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 603
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 4 small chicken breasts about 1 1/4 pounds
  • 1/4 cup olive oil
  • 1 tablespoon lemon zest
  • 2 tablespoons lemon juice
  • 2 tablespoons honey
  • 1 teaspoon garlic powder
  • 1 1/2 teaspoons dried oregano
  • 1 1/2 teaspoons dried basil
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes
For the Bowl
  • 2 cups cooked rice or quinoa
  • 2 cups grape or cherry tomatoes halved
  • 2 cups cucumber diced or chopped
  • 4 cups romaine lettuce shredded
  • 1 cup red onion sliced
  • 1/2 cup feta cheese
For the Tzatziki
  • 1 cup plain greek yogurt
  • 1/2 cup cucumber grated
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon garlic minced
  • 1/4 teaspoon salt or to taste
  • 1 tablespoon fresh dill chopped

Equipment

  • Air Fryer
  • Skillet
  • Shallow bowl
  • Ziplock bag
  • Whisk

Method
 

  1. Whisk together all ingredients for the chicken marinade. Pound the chicken to about 1/2 inch thick and add to a shallow bowl or ziplock bag with the marinade. Let marinate for at least 30 minutes, or up to a few hours.
  2. Meanwhile, combine all ingredients for the tzatziki and set aside. Prep the rice and veggies. You can add olives to each bowl if you like.
  3. Preheat your air fryer to 380F (190C). Air fry the chicken on one side for 7 minutes, then flip and cook for 3-4 more minutes or until the internal temperature reaches 165F (74C).
  4. If you do not have an air fryer, heat a skillet with oil or butter over medium-low heat. Fry the chicken on one side for 7-8 minutes, then flip and fry on the other side until golden and the internal temperature reaches 165F (74C).
  5. Assemble your bowls with the cooked rice or quinoa, prepared vegetables, sliced chicken, and tzatziki sauce. You can add a drizzle of olive oil and lemon juice.

Nutrition

Calories: 603kcalCarbohydrates: 38gProtein: 40gFat: 27gFiber: 2gSugar: 11g

Notes

For extra flavor, cook the rice or quinoa in chicken broth. Then, season with lemon juice, salt, pepper, and fresh chopped parsley and chives.

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