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Healthy Greek Chicken Bowls Recipe

Healthy Greek Chicken Bowls Recipe
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★★★★★

5.2 from 12 reviews

This Healthy Greek Chicken Bowl recipe features marinated grilled chicken breasts served atop a bed of fluffy white rice, fresh romaine lettuce, cherry tomatoes, cucumber, and red onion. Topped with creamy homemade tzatziki sauce and optional feta cheese, this dish is a flavorful and nutritious Mediterranean-inspired meal perfect for lunch or dinner.

Ingredients

Scale

Chicken Marinade

  • 1 1/4 lb small chicken breasts (4 pieces)
  • 1/4 cup olive oil
  • 2 tablespoons honey
  • 2 tablespoons lemon juice
  • 1 1/2 teaspoons dried oregano
  • 1 tablespoon lemon zest
  • 1 1/2 teaspoons dried basil
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1/2 teaspoon red pepper flakes (optional for heat)
  • 1/4 teaspoon black pepper

Bowl Filling

  • 4 cups romaine lettuce, shredded
  • 2 cups cherry tomatoes, halved
  • 2 cups cucumber, diced
  • 2 cups white rice, cooked
  • 1 cup red onion, thinly sliced
  • 1/2 cup feta cheese (optional)

Tzatziki Sauce

  • 1 cup plain Greek yogurt (or low-fat sour cream)
  • 1/2 cup cucumber, grated
  • 1 tablespoon fresh dill, finely chopped
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon minced garlic
  • 1/4 teaspoon salt, or to taste

Instructions

  1. Prepare chicken marinade: Whisk together olive oil, honey, lemon juice, dried oregano, lemon zest, dried basil, salt, garlic powder, red pepper flakes, and black pepper to create a flavorful marinade for the chicken.
  2. Marinate chicken: Pound the chicken breasts to an even thickness of about 1/2 inch for even cooking. Place chicken into a shallow bowl or seal in a ziplock bag with the marinade. Let it marinate for at least 30 minutes, preferably a few hours to absorb the flavors.
  3. Prepare tzatziki sauce: While the chicken marinates, combine Greek yogurt, grated cucumber, fresh dill, olive oil, lemon juice, minced garlic, and salt in a bowl. Stir well and set aside to chill and develop flavor.
  4. Prep rice and vegetables: Cook the white rice according to package instructions. Wash, slice, and dice the romaine lettuce, cherry tomatoes, cucumber, and red onion in preparation for assembling the bowls.
  5. Cook chicken in air fryer: Preheat air fryer to 380°F. Place the marinated chicken breasts in the basket and cook for about 7 minutes on one side. Flip the chicken and cook another 3-4 minutes until the internal temperature reaches 165°F and the chicken is cooked through.
  6. Alternate cooking method: If you don’t have an air fryer, heat a skillet over medium-low heat with a small amount of oil or butter. Fry the chicken breasts for 7-8 minutes on one side, flip, and cook until golden brown and internal temperature reaches 165°F.
  7. Rest and slice chicken: Once cooked, allow the chicken to rest for 5 minutes to retain juices, then slice into strips for serving.
  8. Assemble bowls: Start with a base of cooked rice in each bowl. Add a layer of shredded romaine lettuce, cherry tomatoes, cucumber, and red onion. Top with sliced chicken and a dollop of tzatziki sauce. Optionally sprinkle feta cheese and drizzle with olive oil and lemon juice or lemon tahini dressing for extra zest.
  9. Serve and enjoy: Serve the Healthy Greek Chicken Bowls immediately for a fresh, balanced, and delicious Mediterranean meal.

Notes

  • Marinate the chicken for at least 30 minutes; overnight marination will enhance the flavor even more.
  • Substitute brown rice for a whole grain option to increase fiber content.
  • Adjust red pepper flakes depending on your spice preference or omit for no heat.
  • Feta cheese is optional and can be omitted for a lighter or dairy-free version.
  • Tzatziki can be made ahead and kept refrigerated for up to 2 days.
  • Ensure chicken reaches an internal temperature of 165°F for safety.
  • Use fresh herbs like oregano and basil if available for a brighter flavor.
  • For a low-carb version, replace rice with cauliflower rice.

Nutrition

Keywords: Greek chicken bowl, healthy chicken bowl, Mediterranean chicken recipe, tzatziki chicken bowl, Greek cuisine, chicken with tzatziki, healthy lunch bowl

Find it online: https://kitchenbyrita.com/healthy-greek-chicken-bowls-recipe/