Description
For the Chicken:
2 boneless, skinless chicken breasts
2 tbsp olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
2 garlic cloves, minced
1 tsp dried oregano
1/2 tsp cumin
Salt and black pepper to taste
For the Bowl:
1 cup cooked quinoa or couscous
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red onion, thinly sliced
1/3 cup feta cheese, crumbled
1/4 cup kalamata olives, sliced
Herb Vinaigrette:
3 tbsp olive oil
2 tbsp red wine vinegar
1 tbsp fresh lemon juice
1 tsp Dijon mustard
1 tbsp fresh parsley, chopped
1 tbsp fresh dill, chopped
1 garlic clove, minced
Salt and black pepper to taste
Directions:
In a bowl, mix olive oil, lemon juice, zest, garlic, oregano, cumin, salt, and black pepper. Coat chicken in the marinade and let sit for 20 minutes.
Heat a skillet over medium heat and cook chicken for 6-7 minutes per side, until fully cooked. Let rest before slicing.
In a small bowl, whisk together vinaigrette until well combined.
Assemble bowls by dividing quinoa or couscous, cherry tomatoes, cucumber, red onion, feta, and olives.
Top with sliced lemon chicken and drizzle with herb vinaigrette. Serve and enjoy!
Prep Time: 15 minutes Cooking Time: 15 minutes Total Time: 30 minutes Kcal: 450 per serving Servings: 4 servings
Step-by-Step Guide
Follow these detailed instructions for perfect Mediterranean Chicken Bowls every time.
- Marinate the Chicken: In a medium bowl, thoroughly combine the 2 tbsp olive oil, 2 tbsp lemon juice, lemon zest, minced garlic, oregano, cumin, salt, and pepper. Add the chicken breasts, ensuring they are fully coated. Cover and refrigerate for at least 20 minutes (up to 4 hours for deeper flavor).
- Cook the Chicken: Heat a skillet or grill pan over medium heat. Remove chicken from marinade, letting excess drip off. Cook for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C). Transfer to a cutting board, tent with foil, and let rest for 5 minutes before slicing thinly against the grain.
- Prepare the Vinaigrette: While the chicken cooks, make the dressing. In a small bowl or jar, vigorously whisk or shake together the 3 tbsp olive oil, red wine vinegar, 1 tbsp lemon juice, Dijon mustard, chopped parsley, dill, minced garlic, salt, and pepper until emulsified.
- Assemble the Bowls: Divide the cooked quinoa or couscous evenly among four bowls. Arrange the halved cherry tomatoes, diced cucumber, sliced red onion, crumbled feta, and sliced olives over the grains.
- Final Touches: Place the sliced lemon chicken on top of each assembled bowl. Drizzle generously with the herb vinaigrette just before serving.
Serving Suggestions
This versatile bowl is a complete meal. For a heartier lunch, add a side of warm pita bread or hummus. To make it a lighter dinner, serve with a simple arugula salad. For a crowd-pleasing presentation, arrange all the bowl components separately on a large platter and let guests build their own.
How-to Summary
Marinate chicken in a lemon-herb mixture, then pan-sear until cooked through. Whisk a fresh herb vinaigrette. Build bowls with a quinoa base, fresh vegetables, feta, and olives. Top with sliced chicken and drizzle with vinaigrette.
Frequently Asked Questions
Can I use chicken thighs instead of breasts?
Absolutely. Boneless, skinless chicken thighs work wonderfully and offer a juicier, richer flavor. Adjust cooking time to ensure they are cooked through.
How can I meal prep these bowls?
Store all components separately in airtight containers. Keep the vinaigrette in a small jar. Assemble bowls just before eating to prevent the grains and vegetables from getting soggy.
What’s a good substitute for feta cheese?
If you’re not a fan of feta, try crumbled goat cheese for a creamy tang, or halloumi for a salty, grillable option. For a dairy-free version, use a vegan feta alternative or omit it.
Can I make the vinaigrette ahead of time?
Yes, the herb vinaigrette can be made up to 3 days in advance. Store it in the refrigerator and let it come to room temperature, then shake well before using.
Is there a substitute for red wine vinegar?
White wine vinegar or even a little more fresh lemon juice can be used in place of red wine vinegar for a slightly different, but still delicious, acidic note.
Common Mistakes to Avoid
- Skipping the Resting Time: Not letting the chicken rest after cooking will cause the juices to run out, leaving you with dry meat.
- Over-marinating: Marinating the chicken for longer than 4 hours, especially with the high acid content from the lemon, can start to break down the proteins and give the meat a mushy texture.
- Dressing the Bowl Too Early: Adding the vinaigrette during assembly and then storing the bowl will make the quinoa and vegetables soggy. Always add the dressing right before eating.
- Not Slicing Against the Grain: Slicing the chicken with the grain makes it tougher to chew. Always slice against the grain for maximum tenderness.
Conclusion
This Mediterranean Chicken Bowl is more than just a recipe; it’s a template for a vibrant, healthy, and satisfying meal. By mastering the simple steps—marinating, searing, and assembling—you can create a restaurant-quality dish at home in about 30 minutes. Its balance of lean protein, whole grains, fresh vegetables, and a zesty homemade dressing makes it a nutritional powerhouse that doesn’t compromise on flavor. Feel free to customize it with your favorite ingredients and enjoy a taste of the Mediterranean anytime.