I remember the first time I made Mediterranean Chicken Grain Bowls. It was a sunny Saturday, and I wanted to create something fresh and healthy. I gathered all my ingredients: juicy chicken breasts, colorful bell peppers, and fragrant spices. The smell of garlic and lemon filled my kitchen as I marinated the chicken, and I felt excited about the meal I was about to prepare. Each step brought me closer to a dish that reminded me of sunny days by the Mediterranean Sea.
Chopping and Mixing with Love
As I chopped the vegetables, I imagined a bright market in Greece full of fresh produce. I cut the peppers into vibrant pieces, added ripe tomatoes, and mixed them with crisp cucumbers. I could almost hear the sounds of laughter and music from the market. To bring everything together, I made a simple dressing of olive oil, lemon juice, and a sprinkle of oregano. I poured it over the vegetables, and the colors danced together in my bowl, making me feel proud of what I was creating.
Cooking the Chicken
Next came the star of the show: the chicken! I heated a skillet and seared the marinated chicken until it was golden brown. The sizzling sound was music to my ears. I cooked it just right, ensuring it stayed juicy and tender. Once it was done, I sliced the chicken and placed it atop a bed of fluffy grains. I chose quinoa because it’s nutritious and delicious. I felt a sense of accomplishment as I arranged everything neatly on the plate.
Finally, I took a moment to admire my Mediterranean Chicken Grain Bowl. It looked so inviting, and I couldn’t wait to dig in! With each bite, I tasted a burst of flavors—the savory chicken, the fresh veggies, and the tangy dressing. It felt like a little trip to the Mediterranean with every forkful. As I enjoyed my meal, I felt grateful for the simple joys of cooking and the beauty of sharing delicious food with myself. This dish became a favorite, reminding me of that sunny day every time I made it.
Table of Contents
Chef’s Notes-Mediterranean Chicken Grain Bowls
- For an extra burst of freshness, squeeze some lemon juice over the grain bowls just before serving. The acidity enhances all the flavors and adds a zesty kick.
- If you’re making the chicken ahead of time, store it in an airtight container in the fridge. It can stay fresh for up to 3 days, making it perfect for meal prep.
- Feel free to customize your bowls with other fresh vegetables, such as bell peppers, spinach, or carrots, to add variety and nutrients.
- For a more flavorful couscous, cook it in vegetable or chicken broth instead of water. This adds depth to the dish.
- If you’re not a fan of feta cheese, try using crumbled goat cheese or even a dairy-free cheese alternative to accommodate dietary preferences.
Mediterranean Chicken Grain Bowls
4
servings10
minutes20
minutes360
kcal5
minutes35
minutesDive into the vibrant flavors of the Mediterranean with these delightful chicken grain bowls! Packed with seasoned chicken, fresh veggies, and hearty grains, this dish is a breeze to whip up in under 30 minutes. Perfect for a quick dinner or meal prep for the week, these bowls are a healthy and satisfying choice. Channel your inner chef and enjoy a homemade meal that rivals any restaurant offering!
Ingredients
- For the Chicken
2 pounds boneless chicken breast
1 tsp garlic granules
1 tsp onion granules
1 tsp ground coriander seeds
1 tsp smoked paprika
1 tsp mixed Italian herbs
1 tsp coarse salt
1/2 tsp dried dill weed
A pinch of ground nutmeg
- For the Bowl
1 medium red onion
1 box instant couscous (about 7 ounces)
2 medium cucumbers
1 pint grape tomatoes
1 cup crumbled low-fat feta cheese
1/2 cup pitted black olives
1 can chickpeas (15 ounces), drained and rinsed
1/4 cup red wine vinegar
1/4 cup freshly chopped mint leaves (optional)
- Alternative Ingredients:
Chicken breast can be replaced with turkey breast for a leaner option.
Use tofu or tempeh as a vegetarian substitute for chicken.
Substitute couscous with quinoa or brown rice for gluten-free options.
Replace feta cheese with goat cheese or omit for dairy-free.
Directions
- **Preparing the Chicken** – Preheat your oven to 400°F (200°C). Slice the chicken breasts into strips and toss them in a bowl with garlic granules, onion granules, coriander, paprika, Italian herbs, salt, dill weed, and nutmeg until well coated. Arrange on a greased baking sheet alongside thinly sliced red onion. Roast for about 15 minutes until cooked through.
- **Cooking the Grains** – While the chicken is roasting, prepare the couscous according to the package instructions in a saucepan. Fluff with a fork once done and set aside.
- **Finishing Touches** – Drizzle the mixture with red wine vinegar and sprinkle with fresh mint if using. Toss everything gently to combine all flavors evenly.
Equipment
- chef’s knife
- cutting board
- Baking sheet
- Mixing bowls
Notes
- For an extra burst of flavor, consider adding a squeeze of lemon juice before serving. This dish pairs wonderfully with a side of warm pita bread or a simple green salad. Feel free to add roasted bell peppers or artichoke hearts for additional texture and taste!
Nutrition Facts
- Calories: 360kcal
- Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 101mg
- Sodium: 1070mg
- Potassium: 1043mg
- Carbohydrates: 28g
- Fiber: 5g
- Sugar: 7g
- Protein: 45g
- Vitamin A: 601IU
- Vitamin C: 26mg
- Calcium: 71mg
- Iron: 3mg
FAQ- Mediterranean Chicken Grain Bowls
Can I use frozen chicken for this recipe?
Yes, you can use frozen chicken, but make sure to fully thaw it before marinating and cooking to ensure even cooking.
How can I make this dish gluten-free?
Substitute couscous with quinoa or brown rice, both of which are excellent gluten-free options and still provide a hearty base for your bowl.
What can I use instead of red wine vinegar?
You can replace red wine vinegar with balsamic vinegar or lemon juice if you prefer a different flavor profile.
How long does the Mediterranean Chicken Grain Bowl last in the fridge?
These bowls can last in the refrigerator for up to 3 days. Keep the chicken and veggies separate from the couscous for the best texture when reheating.
Can I prepare this recipe ahead of time?
Absolutely! You can prepare the chicken, couscous, and veggies ahead of time and assemble the bowls just before serving. This makes it a great option for meal prep during the week.
