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Greek Bowls

Greek Bowls

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  • Author: Ethan Walker
  • Prep Time: 25 min
  • Cook Time: 10 min
  • Total Time: 35 min
  • Yield: 4 servings 1x
  • Category: Main Course
  • Method: Skillet
  • Cuisine: Mediterranean
  • Diet: High-Protein

Description

A vibrant and flavorful Mediterranean meal featuring juicy paprika-spiced chicken, fresh vegetables, fluffy brown rice, and a creamy homemade tzatziki sauce.


Ingredients

Scale

1.5 pounds boneless skinless chicken thighs
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon paprika
1 teaspoon dried oregano
0.5 teaspoon kosher salt
0.5 teaspoon ground black pepper
1 tablespoon neutral cooking oil (avocado or grapeseed)
2 cups prepared brown rice or quinoa
6 cups chopped romaine lettuce
1 pint cherry tomatoes, halved
1 English cucumber, sliced
0.5 small red onion, sliced
0.33 cup crumbled feta cheese
Air Fryer Chickpeas (optional topping)
0.5 large English cucumber (for tzatziki)
1 cup nonfat plain Greek yogurt
2 cloves garlic, minced
1 tablespoon lemon juice
1 tablespoon fresh dill, chopped
2 teaspoons extra virgin olive oil (for tzatziki)
0.25 teaspoon kosher salt (for tzatziki)


Instructions

  1. Toss chicken with olive oil, vinegar, paprika, oregano, salt, and pepper in a bowl. Let marinate.
  2. Grate cucumber for tzatziki, squeeze out excess moisture with paper towels, and mix with yogurt, garlic, lemon juice, dill, olive oil, and salt.
  3. Heat a heavy skillet over medium-high heat with neutral oil.
  4. Sear chicken thighs for 5 minutes on the first side without moving them.
  5. Flip and cook for 5-6 more minutes until internal temperature reaches 165°F.
  6. Rest chicken for 5 minutes, then slice into bite-sized pieces.
  7. Build bowls starting with rice and lettuce, then top with chicken, tomatoes, cucumber, onion, feta, and tzatziki.

Notes

  • For best flavor, let the tzatziki chill in the fridge for 30 minutes before serving.
  • If the chicken sticks to the pan, give it one more minute before flipping.
  • Substitute quinoa for brown rice for a higher protein grain base.

Nutrition

  • Serving Size: 4 servings
  • Calories: 668 kcal
  • Sugar: 8 g
  • Sodium: 850 mg
  • Fat: 28 g
  • Saturated Fat: 7 g
  • Unsaturated Fat: 18 g
  • Trans Fat: 0 g
  • Carbohydrates: 54 g
  • Fiber: 10 g
  • Protein: 50 g
  • Cholesterol: 145 mg