Description
Fresh, high-protein Mediterranean bowl featuring grilled lemon-herb chicken, nutritious quinoa, crisp vegetables, creamy feta, and a tangy citrus dressing. Restaurant-quality in 20 minutes, meal-prep friendly for 4 days.
Ingredients
For the Lemon-Herb Marinade & Dressing:
¼ cup extra-virgin olive oil, divided
4 tablespoons fresh lemon juice, divided
4 cloves fresh garlic, minced
2 tablespoons plain Greek yogurt
2 teaspoons dried oregano
1 teaspoon sea salt, divided
½ teaspoon black pepper, divided
¼ teaspoon sumac (optional)
Pinch of red pepper flakes
For the Chicken:
1.5 pounds boneless, skinless chicken breasts (about 4 medium)
Grill or pan cooking spray (avocado oil preferred)
For the Grain Base:
1 cup uncooked quinoa (or 4 cups cooked)
2 cups water
Pinch of salt
For the Vegetables & Toppings:
2 cups cherry tomatoes, halved
2 English cucumbers, diced (about 2 cups)
½ large red onion, thinly sliced
1 large red bell pepper, chopped
1 cup pitted kalamata olives
1 cup crumbled feta cheese
4 cups fresh arugula or mixed greens
1 cup fresh parsley, roughly chopped
Instructions
1. Pound the Chicken:** Place chicken between plastic wrap. Using a meat mallet, pound to a consistent ½-inch thickness. Pat dry with paper towels.
2. Make the Marinade:** In a medium bowl, whisk together 3 tablespoons olive oil, 3 tablespoons lemon juice, minced garlic, Greek yogurt, 1½ teaspoons oregano, ¾ teaspoon salt, ¼ teaspoon pepper, sumac, and red pepper flakes.
3. Marinate the Chicken:** Place chicken in a zip-top bag. Pour half the marinade over the chicken. Seal and refrigerate for at least 20 minutes (ideally 1-2 hours). Reserve remaining marinade for dressing.
4. Cook the Quinoa:** Rinse quinoa thoroughly. In a pot, combine rinsed quinoa with 2 cups water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
5. Prep the Vegetables:** Prepare all vegetables. Place sliced red onion in ice water for 5 minutes to mellow the flavor, then drain well. Halve cherry tomatoes, dice cucumbers and bell peppers, and roughly chop parsley.
6. Heat Your Grill:** Preheat grill or grill pan to medium-high heat for 3-4 minutes. Lightly oil grates with high-smoke-point oil to prevent sticking.
7. Grill the Chicken:** Remove chicken from marinade. Place on hot grill without moving for 4-5 minutes to develop a char. Flip once and cook 3-4 minutes on second side until internal temperature reaches 165°F. Let rest for 3 minutes, then slice against the grain.
8. Assemble the Bowls:** In each bowl, layer: 1 cup cooked quinoa, handful of arugula, sliced grilled chicken, and prepped vegetables arranged in sections.
9. Finish:** Drizzle with reserved marinade dressing. Top with ¼ cup crumbled feta cheese, kalamata olives, and fresh parsley. Add a pinch of sumac if desired. Serve immediately or prepare ahead for meal prep.
Notes
Refrigerator: Store in airtight containers for up to 4 days. Reheat grains gently if desired.
Freezer: Freeze grilled chicken separately for up to 2 months.
Make-Ahead: Prepare and marinate chicken up to 24 hours in advance. Cook quinoa and chop vegetables the night before.
Substitutions: Use chicken thighs (2 additional minutes), brown rice, farro, couscous, grilled salmon, roasted chickpeas, or marinated tofu.
Dietary Modifications: Vegan (roasted chickpeas, nutritional yeast), Gluten-Free (quinoa/rice), Paleo (no grains, double veggies), Budget-Friendly (rotisserie chicken).
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Mediterranean Dinner Recipes
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (1.75 cups)
- Calories: 485 kcal
- Sugar: 6g
- Sodium: 620mg
- Fat: 14g
- Saturated Fat: 4.5g
- Unsaturated Fat: 8.2g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 8g
- Protein: 32g
- Cholesterol: 85mg