Description
A bright and healthy meal featuring marinated chicken, tzatziki, fresh veggies, and feta over rice or quinoa.
Ingredients
Scale
- 2 boneless, skinless chicken breasts
- 1 cup Greek yogurt (for marinade)
- 2 tablespoons olive oil (for marinade)
- 2 cloves garlic, minced (for marinade)
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 cup cooked rice or quinoa (per bowl base)
- 1 cucumber, diced
- 1 tomato, diced
- 1/2 red onion, thinly sliced
- 1/2 cup feta cheese, crumbled
- Tzatziki sauce (see notes)
- Fresh parsley for garnish
- For tzatziki: 1 cup Greek yogurt, 1/2 cucumber grated and squeezed dry, 1 clove garlic minced, 1 tablespoon lemon juice, 1 tablespoon fresh dill or 1 teaspoon dried dill, salt to taste
Instructions
- Combine in a mixing bowl 1 cup Greek yogurt, 2 tablespoons olive oil, 2 cloves minced garlic, 1 teaspoon dried oregano, and a generous pinch of salt and pepper.
- Add the 2 boneless, skinless chicken breasts and coat them well with the marinade.
- Cover and refrigerate for at least 30 minutes, preferably 2–4 hours for deeper flavor.
- Cook rice or quinoa according to package instructions.
- Prepare fresh toppings: dice cucumber and tomato, and thinly slice red onion.
- Crumble feta cheese and chop fresh parsley for garnish.
- For tzatziki, combine 1 cup Greek yogurt, 1/2 grated cucumber, 1 minced garlic clove, 1 tablespoon lemon juice, and 1 tablespoon fresh dill in a small bowl. Season with salt to taste, and chill.
- Heat a skillet or preheat grill to medium-high. Brush lightly with oil.
- Remove chicken from the marinade and grill or pan-cook until cooked through, about 6–7 minutes per side. Rest for 5 minutes, then slice.
- Assemble each bowl starting with cooked rice or quinoa, layering grilled chicken, diced cucumber, diced tomato, sliced onion, and crumbled feta.
- Drizzle with tzatziki and garnish with fresh parsley. Serve warm.
Notes
Use full-fat Greek yogurt for a richer marinade and creamier tzatziki. Marinate chicken for uniform cooking.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Greek
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 70mg
Keywords: Greek chicken bowls, healthy meals, meal prep, Mediterranean recipes