Name: Healthy Greek Chicken Bowls
Ingredients: Chicken Breast: (1.5 lbs, boneless, skinless) The lean protein powerhouse of our bowl, providing essential amino acids and a satisfying base. Opt for organic and free-range if possible for enhanced flavor and ethical considerations.; Olive Oil: (1/4 cup, extra virgin) The cornerstone of Mediterranean cuisine, rich in healthy monounsaturated fats and antioxidants. It’s used for both marinating and drizzling, adding richness and flavor.; Lemon Juice: (1/4 cup, freshly squeezed) Provides a bright, zesty tang that tenderizes the chicken and elevates the overall flavor profile. Freshly squeezed is always best for maximum flavor and vitamin C.; Dried Oregano: (2 tablespoons) An essential Greek herb, lending a warm, earthy, and slightly peppery note characteristic of Mediterranean dishes.; Garlic: (4 cloves, minced) Aromatic and flavorful, garlic not only enhances the taste but also boasts numerous health benefits, including immune-boosting properties.; Salt and Black Pepper: (To taste) Essential seasonings to balance flavors and enhance the natural taste of the ingredients. Use sea salt or kosher salt for better flavor.; Cooked Grain (Base): (2 cups, cooked quinoa, brown rice, or farro) Choose your preferred healthy grain as the base of the bowl. Quinoa offers complete protein, brown rice is a good source of fiber, and farro provides a nutty flavor and chewy texture.; Cucumber: (1 large, diced) Adds a refreshing coolness and crisp texture, providing hydration and a mild flavor that complements the other ingredients.; Cherry Tomatoes: (1 pint, halved) Bursting with sweetness and acidity, cherry tomatoes add vibrant color, juicy texture, and antioxidants to the bowl.; Red Onion: (1/2 medium, thinly sliced or diced) Provides a sharp, pungent bite that adds depth of flavor and a slight crunch. Red onion is also rich in antioxidants.; Spinach or Mixed Greens: (5 oz, baby spinach or mixed greens) Adds a leafy green element packed with vitamins, minerals, and fiber. Spinach is mild and tender, while mixed greens offer a variety of textures and flavors.; Kalamata Olives: (1/2 cup, pitted and halved) Authentic Greek olives that offer a salty, briny, and slightly bitter flavor, adding a distinctive Mediterranean touch.; Feta Cheese: (4 oz, crumbled) Creamy, tangy, and salty, feta cheese provides a rich and flavorful counterpoint to the fresh vegetables and chicken. Opt for feta in brine for better flavor and texture.; Greek Yogurt: (1 cup, plain, non-fat or low-fat) Forms the base of our healthy and creamy dressing, providing protein and probiotics. Choose plain, unsweetened yogurt for a tangy flavor.; Lemon Zest: (1 teaspoon) Adds concentrated lemon flavor and aromatic oils to the dressing, enhancing its citrusy notes.; Fresh Dill: (2 tablespoons, chopped) A delicate and fragrant herb that complements the lemon and yogurt beautifully, adding a fresh and herbaceous element to the dressing.; Water or Milk: (1-2 tablespoons, optional, for dressing consistency) Used to thin out the Greek yogurt dressing to your desired consistency.; Optional Toppings: (Hummus, Tzatziki sauce, avocado, pita bread, roasted red peppers, banana peppers) Enhance your bowl with additional toppings for extra flavor, texture, and nutritional variety.

Ingredients

Chicken Breast: (1.5 lbs, boneless, skinless) The lean protein powerhouse of our bowl, providing essential amino acids and a satisfying base. Opt for organic and free-range if possible for enhanced flavor and ethical considerations.
Olive Oil: (1/4 cup, extra virgin) The cornerstone of Mediterranean cuisine, rich in healthy monounsaturated fats and antioxidants. It’s used for both marinating and drizzling, adding richness and flavor.
Lemon Juice: (1/4 cup, freshly squeezed) Provides a bright, zesty tang that tenderizes the chicken and elevates the overall flavor profile. Freshly squeezed is always best for maximum flavor and vitamin C.
Dried Oregano: (2 tablespoons) An essential Greek herb, lending a warm, earthy, and slightly peppery note characteristic of Mediterranean dishes.
Garlic: (4 cloves, minced) Aromatic and flavorful, garlic not only enhances the taste but also boasts numerous health benefits, including immune-boosting properties.
Salt and Black Pepper: (To taste) Essential seasonings to balance flavors and enhance the natural taste of the ingredients. Use sea salt or kosher salt for better flavor.
Cooked Grain (Base): (2 cups, cooked quinoa, brown rice, or farro) Choose your preferred healthy grain as the base of the bowl. Quinoa offers complete protein, brown rice is a good source of fiber, and farro provides a nutty flavor and chewy texture.
Cucumber: (1 large, diced) Adds a refreshing coolness and crisp texture, providing hydration and a mild flavor that complements the other ingredients.
Cherry Tomatoes: (1 pint, halved) Bursting with sweetness and acidity, cherry tomatoes add vibrant color, juicy texture, and antioxidants to the bowl.
Red Onion: (1/2 medium, thinly sliced or diced) Provides a sharp, pungent bite that adds depth of flavor and a slight crunch. Red onion is also rich in antioxidants.
Spinach or Mixed Greens: (5 oz, baby spinach or mixed greens) Adds a leafy green element packed with vitamins, minerals, and fiber. Spinach is mild and tender, while mixed greens offer a variety of textures and flavors.
Kalamata Olives: (1/2 cup, pitted and halved) Authentic Greek olives that offer a salty, briny, and slightly bitter flavor, adding a distinctive Mediterranean touch.
Feta Cheese: (4 oz, crumbled) Creamy, tangy, and salty, feta cheese provides a rich and flavorful counterpoint to the fresh vegetables and chicken. Opt for feta in brine for better flavor and texture.
Greek Yogurt: (1 cup, plain, non-fat or low-fat) Forms the base of our healthy and creamy dressing, providing protein and probiotics. Choose plain, unsweetened yogurt for a tangy flavor.
Lemon Zest: (1 teaspoon) Adds concentrated lemon flavor and aromatic oils to the dressing, enhancing its citrusy notes.
Fresh Dill: (2 tablespoons, chopped) A delicate and fragrant herb that complements the lemon and yogurt beautifully, adding a fresh and herbaceous element to the dressing.
Water or Milk: (1-2 tablespoons, optional, for dressing consistency) Used to thin out the Greek yogurt dressing to your desired consistency.
Optional Toppings: (Hummus, Tzatziki sauce, avocado, pita bread, roasted red peppers, banana peppers) Enhance your bowl with additional toppings for extra flavor, texture, and nutritional variety.

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Instructions

Marinate the Chicken: In a medium-sized bowl, combine the olive oil, lemon juice, dried oregano, minced garlic, salt, and black pepper. Whisk together until well combined.
Prepare the Chicken: Add the chicken breasts to the marinade bowl. Ensure each piece is thoroughly coated in the marinade. You can gently massage the marinade into the chicken.
Marinate Time: Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes. For optimal flavor and tenderness, marinate for 2-4 hours, or even overnight. The longer it marinates, the more flavorful the chicken will become.
Cook the Chicken: Preheat your grill, grill pan, or oven to medium-high heat (around 375-400°F or 190-200°C). If grilling, ensure the grates are clean and lightly oiled. If using the oven, preheat to 400°F (200°C).
Grill the Chicken (Grill Method): Place the marinated chicken breasts on the preheated grill. Grill for about 5-7 minutes per side, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). Avoid overcrowding the grill; cook in batches if necessary.
Bake the Chicken (Oven Method): Place the marinated chicken breasts on a baking sheet lined with parchment paper. Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
Pan-Fry the Chicken (Pan Method): Heat a tablespoon of olive oil in a large skillet over medium-high heat. Add the marinated chicken breasts to the hot skillet. Cook for about 5-7 minutes per side, or until cooked through and reaching 165°F (74°C).
Rest the Chicken: Once the chicken is cooked, remove it from the grill, oven, or pan and let it rest for 5-10 minutes. This allows the juices to redistribute, resulting in more tender and flavorful chicken.
Prepare the Grain: While the chicken is marinating and cooking, prepare your chosen grain according to package instructions. Quinoa, brown rice, and farro are all excellent options. Ensure the grain is cooked and ready to assemble the bowls.
Prepare the Vegetables: Wash and chop all the vegetables: dice the cucumber, halve the cherry tomatoes, thinly slice or dice the red onion, and wash the spinach or mixed greens. Pit and halve the Kalamata olives and crumble the feta cheese.
Make the Greek Yogurt Dressing: In a small bowl, combine the plain Greek yogurt, lemon zest, chopped fresh dill, salt, and black pepper. Stir well to combine. If the dressing is too thick, add a tablespoon or two of water or milk to reach your desired consistency. Taste and adjust seasonings as needed.
Assemble the Bowls: Divide the cooked grain evenly into bowls. Top with the spinach or mixed greens, diced cucumber, halved cherry tomatoes, sliced red onion, and Kalamata olives.
Slice or Shred the Chicken: Once the chicken has rested, slice it into strips or shred it with two forks.
Add Chicken and Feta: Place the sliced or shredded chicken on top of the vegetables in each bowl. Sprinkle crumbled feta cheese generously over each bowl.
Drizzle with Dressing: Drizzle the prepared Greek yogurt dressing over each bowl, ensuring all components are nicely coated.
Serve and Enjoy: Serve your Healthy Greek Chicken Bowls immediately. Offer optional toppings like hummus, tzatziki, avocado, or pita bread on the side for those who want to customize their bowls further.

Nutrition

Serving Size: one normal portion
Calories: 650
Fat: 35
Fiber: 12
Protein: 50