Mediterranean Diet Flavorful Chicken Bowl

Elevate your mealtime with this Mediterranean Diet Flavorful Chicken Bowl, a wholesome and vibrant dish packed with nutrient-rich ingredients and bold flavors. Perfect for healthy eating, this recipe features tender, marinated chicken breasts infused with garlic, lemon, and aromatic spices like cumin, oregano, and paprika, seared to perfection and finished in the oven. Layered over a bed of fluffy brown rice cooked in savory chicken broth, the bowl is topped with crisp cucumber, juicy cherry tomatoes, tangy feta cheese, briny Kalamata olives, and a sprinkle of fresh parsley for a Mediterranean-inspired medley. Ready in under an hour, this colorful and satiating meal is perfect for meal prep or an easy dinner idea that’s both delicious and nourishing.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pieces Boneless skinless chicken breasts
• 3 tablespoons Olive oil
• 3 cloves Garlic
• 1 whole Lemon
• 1 teaspoon Dried oregano
• 1 teaspoon Ground cumin
• 0.5 teaspoon Paprika
• 1 medium Cucumber
• 200 grams Cherry tomatoes
• 0.5 medium Red onion
• 100 grams Feta cheese
• 50 grams Kalamata olives
• 1 cup Brown rice
• 2 cups Chicken broth
• 2 tablespoons Fresh parsley
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

In a small bowl, combine 2 tablespoons olive oil, minced garlic, juice of half a lemon, oregano, cumin, paprika, salt, and pepper to create a marinade.

Step 3

Place the chicken breasts in a shallow dish and pour the marinade over. Ensure the chicken is well coated. Let it marinate for 15 minutes.

Step 4

While the chicken is marinating, rinse and cook the brown rice in chicken broth following package instructions until tender.

Step 5

Heat the remaining tablespoon of olive oil in a skillet over medium heat. Cook the marinated chicken breasts for 5 minutes on each side to get a nice sear.

Step 6

Transfer the chicken to a baking dish and bake in the preheated oven for 15 minutes or until the internal temperature reaches 165°F (74°C).

Step 7

While the chicken is baking, dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion.

Step 8

Once the chicken is cooked, let it rest for a few minutes before slicing it thinly.

Step 9

In a large bowl, combine cooked rice, sliced chicken, cucumber, tomatoes, red onion, crumbled feta, and olives.

Step 10

Drizzle with juice of the remaining lemon and sprinkle with chopped parsley.

Step 11

Toss gently to combine and adjust seasoning with salt and pepper to taste.

Step 12

Serve immediately for a healthy and flavorful Mediterranean bowl.

Nutrition Facts

Serving size	(1770.9g)

Amount per serving	% Daily Value*
Calories	1748.0

Total Fat 92.9g	0%
Saturated Fat 25.6g	0%
Polyunsaturated Fat 4.7g
Cholesterol 384.8mg	0%
Sodium 5541.6mg	0%
Total Carbohydrate 87.4g	0%
Dietary Fiber 14.8g	0%
Total Sugars 15.0g
Protein 139.8g	0%

Vitamin D 33.4IU	0%
Calcium 793.6mg	0%
Iron 12.4mg	0%
Potassium 2580.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.9%

Protein: 32.0%

Carbs: 20.0%