Greek Chicken Bowls: Amazing Meal Prep Delight
A comforting and vibrant recipe featuring juicy halal chicken marinated in lemon, oregano, and garlic, paired with crisp vegetables and creamy tzatziki, perfect for meal prep and quick dinners.
Ingredients
For the Chicken
- 1.5 pounds halal boneless, skinless chicken (breasts or thighs), trimmed Use halal-certified chicken.
- 3 tablespoons extra-virgin olive oil, divided Divided for marinade and cooking.
- 3 tablespoons freshly squeezed lemon juice About 1–2 lemons.
- 1 each lemon, zest of Zesting before juicing preserves oils.
- 3 cloves garlic, minced Adjust for milder flavor if needed.
- 1 tablespoon dried oregano Or 1.5 tbsp fresh, chopped.
- 1 teaspoon ground cumin Optional for warmth.
- 1 teaspoon smoked paprika Optional for added flavor.
- 1 teaspoon kosher salt Adjust to taste.
- ½ teaspoon freshly ground black pepper
For the Bowls
- 2 cups cooked rice or quinoa Use white, brown, or a blend.
- 1 cup cherry tomatoes, halved Can be roasted or kept raw.
- 1 medium cucumber, diced
- ½ small red onion, thinly sliced
- ½ cup crumbled feta cheese Optional and halal-certified.
- ⅓ cup pitted Kalamata olives, halved
- Fresh herbs parsley and/or dill, chopped For garnish.
For the Tzatziki
- 1 cup plain Greek yogurt Full-fat or low-fat.
- ½ cup grated cucumber Excess liquid squeezed out.
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon chopped fresh dill or mint
- Salt and pepper, to taste
Instructions
Preparation of Marinade
- In a medium bowl, whisk together 2 tablespoons olive oil, lemon juice, lemon zest, minced garlic, oregano, cumin (if using), smoked paprika, salt, and pepper.
- Tip: Zesting the lemon before juicing ensures you don’t lose any aromatic oils.
Marinate the Chicken
- Place the trimmed chicken pieces in a resealable bag or shallow dish and pour the marinade over them.
- Ensure each piece is coated. Marinating for 2–6 hours gives great flavor; overnight is best.
Cooking the Chicken
- Option A — Oven-roasted: Preheat oven to 425°F (220°C). Place marinated chicken on a baking tray lined with parchment paper.
- Roast for 18–22 minutes for breasts (less for thighs), until internal temperature reaches 165°F (74°C). Let rest 5 minutes before slicing.
- Tip: Roasting at a higher temperature caramelizes the edges and keeps the center juicy.
- Option B — Skillet-seared: Heat a tablespoon of olive oil in a large skillet over medium-high heat.
- Add chicken and cook 6–8 minutes per side until the thermometer reads 165°F (74°C).
- Tip: Don’t overcrowd the pan; cook in batches if needed.
- Option C — Grill: Preheat grill to medium-high. Grill chicken 4–6 minutes per side until cooked through.
- Tip: Oil the grill grates and wipe excess marinade to prevent flare-ups.
- Option D — Poach: Simmer chicken in seasoned chicken stock or water for about 12–15 minutes.
Make the Tzatziki
- Combine Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper in a bowl. Mix well and chill.
- Tip: Refrigerate at least 15 minutes to let flavors meld.
Prepare Vegetables
- Toss cherry tomatoes with olive oil, salt, and pepper and roast at 400°F (204°C) for 8–10 minutes or keep raw.
- Slice cucumbers and red onions, tossing with lemon and a pinch of salt if desired.
Assemble Your Bowls
- Start with a base of rice or quinoa, add sliced chicken, cucumbers, tomatoes, onions, olives, and feta. Dollop tzatziki and sprinkle fresh herbs.
- Tip: Keep dressing separate until serving for meal prep.
Notes
Store components separately in airtight containers for optimal freshness. Chicken and grains keep well for 3–4 days, while tzatziki is best used within 3 days. Roasted chicken can be frozen for up to 3 months.
Nutrition
Serving: 1gCalories: 500kcalCarbohydrates: 48gProtein: 35gFat: 20gSaturated Fat: 6gSodium: 800mgFiber: 5gSugar: 4g
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