Mediterranean Diet Lemon Herb Chicken and Rice Bowl

Bright, zesty, and packed with wholesome ingredients, the Mediterranean Diet Lemon Herb Chicken and Rice Bowl is a vibrant one-bowl meal that’s as nutritious as it is delicious. Tender, marinated chicken breasts are infused with the lively flavors of lemon, garlic, oregano, and thyme, then seared to golden perfection. They’re served atop fluffy brown rice cooked in savory vegetable broth, creating a hearty base for a harmonious medley of fresh baby spinach, juicy cherry tomatoes, crisp cucumber, and tangy feta cheese. Finished with a sprinkle of parsley and a hint of lemon zest, this Mediterranean-inspired dish is the perfect balance of flavors and textures. Ready in less than an hour, this balanced, protein-packed meal is an ideal choice for those following a healthy lifestyle, meal prepping, or simply craving a fresh, vibrant dinner option.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 pieces chicken breasts
• 2 tablespoons lemon juice
• 3 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 3 minced garlic cloves
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 3 cups baby spinach
• 1 cup cherry tomatoes
• 1 diced cucumber
• 0.5 cup feta cheese
• 1 cup brown rice
• 2 cups vegetable broth
• 0.25 cup fresh parsley
• 1 teaspoon lemon zest

Directions

Step 1

In a medium bowl, combine lemon juice, 1 tablespoon of olive oil, oregano, thyme, minced garlic, salt, and pepper. Add the chicken breasts to the marinade, turning to coat evenly. Let marinate for at least 15 minutes, or up to 1 hour for more flavor.

Step 2

While the chicken marinates, rinse the brown rice under cold water. In a medium saucepan, combine the rinsed rice and vegetable broth. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover the saucepan, and simmer for about 30 minutes or until the rice is tender and the liquid is absorbed. Fluff with a fork and set aside.

Step 4

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Remove the chicken from the marinade and discard the marinade. Cook the chicken breasts for about 6-7 minutes on each side until fully cooked and golden brown. Transfer the chicken to a cutting board and let it rest for a few minutes before slicing.

Step 5

In the same skillet, add the remaining tablespoon of olive oil and saute the baby spinach until wilted, about 2-3 minutes.

Step 6

Assemble the bowl by dividing the cooked brown rice among four bowls. Top each with sliced chicken, sauteed spinach, cherry tomatoes, diced cucumber, crumbled feta cheese, and lemon zest.

Step 7

Garnish with fresh parsley before serving. Enjoy your Mediterranean Diet Lemon Herb Chicken and Rice Bowl!

Nutrition Facts

Serving size	(1636.5g)

Amount per serving	% Daily Value*
Calories	1658.4

Total Fat 77.3g	0%
Saturated Fat 21.3g	0%
Polyunsaturated Fat 5.9g
Cholesterol 352.8mg	0%
Sodium 4691.9mg	0%
Total Carbohydrate 102.6g	0%
Dietary Fiber 16.3g	0%
Total Sugars 16.0g
Protein 137.1g	0%

Vitamin D 12IU	0%
Calcium 688.3mg	0%
Iron 12.0mg	0%
Potassium 1852.7mg	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: 42.0%

Protein: 33.1%

Carbs: 24.8%