Description
Mediterranean flavors dance through these Greek chicken bowls, promising a delightful culinary journey packed with zesty herbs and fresh ingredients. Crisp vegetables, tender marinated chicken, and creamy tzatziki combine to deliver a light yet satisfying meal you’ll crave again and again.
Ingredients
Scale
Protein:
- 4 small chicken breasts (about 1 1/4 pounds or 567 grams)
Marinade Ingredients:
- 1/4 cup (60 ml) olive oil
- 1 tablespoon lemon zest
- 2 tablespoons (30 ml) lemon juice
- 2 tablespoons honey
- 1 teaspoon garlic powder
- 1 1/2 teaspoons dried oregano
- 1 1/2 teaspoon dried basil
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon red pepper flakes
Bowl Components and Toppings:
- 2 cups cooked rice or quinoa
- 2 cups halved grape or cherry tomatoes
- 2 cups diced or chopped cucumber
- 4 cups shredded romaine lettuce
- 1 cup sliced red onion
- 1/2 cup feta cheese
Tzatziki Sauce:
- 1 cup plain greek yogurt
- 1/2 cup grated cucumber
- 1 tablespoon (15 ml) lemon juice
- 1 tablespoon (15 ml) olive oil
- 1 teaspoon minced garlic
- 1/4 teaspoon salt or to taste
- 1 tablespoon fresh chopped dill
Instructions
- Whisk olive oil, lemon zest, lemon juice, honey, garlic powder, oregano, basil, salt, black pepper, and red pepper flakes in a mixing bowl until thoroughly combined, creating a robust marinade with vibrant Mediterranean flavors.
- Pound chicken breasts to 1/2 inch thickness using a meat mallet for even cooking. Transfer to a shallow container and completely coat with prepared marinade. Refrigerate for 30 minutes to 4 hours to allow flavors to penetrate.
- Craft tzatziki sauce by blending Greek yogurt, grated cucumber, lemon juice, olive oil, minced garlic, salt, and fresh dill. Mix until smooth and refrigerate to let flavors meld.
- Cook rice or quinoa according to package instructions. Simultaneously, chop tomatoes in halves, dice cucumber, shred romaine lettuce, slice red onion, and prepare olives for bowl assembly.
- Preheat air fryer to 380F or skillet to medium heat. Cook marinated chicken for 7 minutes per side until internal temperature reaches 165F. Allow chicken to rest for 3-4 minutes before slicing.
- Construct bowls by layering rice as a base, arranging chopped vegetables, positioning sliced chicken, and crowning with a generous tzatziki dollop. Optionally drizzle with olive oil or lemon tahini dressing for enhanced flavor complexity.
Notes
- Customize marinades by swapping honey with maple syrup for vegan options or agave nectar for different sweetness levels.
- Reduce sodium by using low-sodium seasonings and controlling salt quantities in the marinade and tzatziki.
- Enhance meal prep efficiency by marinating chicken overnight and preparing tzatziki sauce in advance for quick assembly.
- Prep Time: 30 minutes
- Cook Time: 14 minutes
- Category: Lunch, Dinner
- Method: Air Frying
- Cuisine: Greek
Nutrition
- Serving Size: 4
- Calories: 590
- Sugar: 8 g
- Sodium: 800 mg
- Fat: 30 g
- Saturated Fat: 6 g
- Unsaturated Fat: 24 g
- Trans Fat: 0 g
- Carbohydrates: 47 g
- Fiber: 4 g
- Protein: 34 g
- Cholesterol: 90 mg