Description
A quick and easy Mediterranean-inspired chicken bowl featuring marinated chicken thighs, creamy homemade tzatziki, and fresh veggies served over brown rice or quinoa. Perfect for a satisfying and flavorful meal any day of the week.
Ingredients
- 1 lb (450g) boneless, skinless chicken thighs
- 2 cloves garlic, minced
- 2 tbsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp dried oregano
- Salt and freshly ground black pepper, to taste
- 1 cup (240ml) Greek yogurt, full-fat or 2%
- 1/2 cucumber, finely grated and drained
- 1 clove garlic, minced
- 1 tbsp fresh lemon juice
- 1 tbsp fresh dill, chopped (optional)
- Salt and pepper, to taste
- 1 cup cooked brown rice or quinoa
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced (optional)
- 1/4 cup Kalamata olives, pitted and sliced
- Fresh parsley or mint leaves, roughly chopped
Instructions
- In a medium bowl, combine garlic, olive oil, lemon juice, oregano, salt, and pepper. Add chicken thighs and toss to coat evenly. Cover and marinate for at least 20 minutes or up to 2 hours in the fridge.
- Grate the cucumber finely, then place it in a colander and press or squeeze to remove excess moisture.
- In a bowl, mix the drained cucumber with Greek yogurt, minced garlic, lemon juice, chopped dill, salt, and pepper. Stir until smooth and refrigerate until ready to serve.
- Heat a skillet or grill pan over medium-high heat. Add the marinated chicken thighs and cook for 5-6 minutes on each side, or until internal temperature reaches 165°F (74°C) and chicken is nicely charred.
- While chicken cooks, warm cooked brown rice or quinoa. Slice cherry tomatoes, red onion, and olives. Chop fresh herbs for garnish.
- Assemble bowls by layering warm rice or quinoa, sliced veggies, and olives. Top with cooked chicken thighs and dollop generous spoonfuls of creamy tzatziki. Sprinkle fresh parsley or mint leaves on top.
- Optionally, squeeze extra lemon juice and add a pinch of cracked black pepper before serving.
- Let cooked chicken rest for 5 minutes before slicing for extra tenderness.
Notes
Let the cucumber drain well to avoid watery tzatziki. Marinate chicken for at least 20 minutes for best flavor. Use medium-high heat to get a good sear without burning. Let chicken rest after cooking for juicier meat. Tzatziki can be made ahead and stored up to 3 days refrigerated. Variations include swapping chicken for grilled halloumi or chickpeas for vegetarian option, or using coconut yogurt for dairy-free.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (approximatel
- Calories: 450
- Sugar: 5
- Sodium: 450
- Fat: 22
- Saturated Fat: 5
- Carbohydrates: 30
- Fiber: 4
- Protein: 35
Keywords: Mediterranean chicken bowl, tzatziki, chicken thighs, healthy dinner, quick recipe, easy chicken bowl, Greek yogurt sauce, brown rice bowl