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Healthy Mediterranean Chicken Bowl

Mediterranean Chicken Bowl
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A healthy and flavorful Mediterranean-inspired bowl featuring marinated chicken, lemon-parsley rice, fresh cucumber-tomato salad, hummus, and optional feta cheese.

Ingredients

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  • 2 lbs boneless, skinless chicken breast or thighs, cubed
  • 1/4 cup olive oil (plus more for cooking)
  • 3 cloves garlic, minced
  • 2 tbsp fresh lemon juice
  • 2 tsp ground cumin
  • 1 tsp curry powder
  • 1/2 tsp ground cinnamon
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp dried thyme
  • 1/4 tsp ground cloves
  • 1 cup uncooked white rice
  • 1 1/2 cups water or chicken broth
  • 1/4 cup fresh parsley, chopped (divided)
  • 1 large cucumber, diced
  • 2 medium tomatoes, diced
  • 3 tbsp lemon juice (for salad)
  • 1 tbsp olive oil (for salad)
  • 1 clove garlic, minced (for salad)
  • 1/2 tsp salt (for salad)
  • 1/2 cup hummus
  • 1/4 cup crumbled feta cheese (optional)

Instructions

  1. In a large bowl, whisk together 1/4 cup olive oil, 3 minced garlic cloves, 2 tablespoons lemon juice, cumin, curry powder, cinnamon, salt, black pepper, dried thyme, and cloves. Add the cubed chicken, ensuring each piece is thoroughly coated. Allow the chicken to marinate in the refrigerator for 20-30 minutes.
  2. Meanwhile, prepare the rice. Combine the uncooked rice with 1.5 cups of water or broth in a medium pot. Bring to a boil, then reduce heat to a simmer, cover, and cook for 15-20 minutes until all liquid is absorbed and rice is tender. Fluff with a fork. Once cooked, stir in half of the chopped fresh parsley, 1 minced garlic clove (optional, for rice), 1 tablespoon lemon juice (optional, for rice), and a pinch of cumin (optional, for rice).
  3. For the cucumber and tomato salad, combine the diced cucumber, diced tomatoes, 3 tablespoons lemon juice, 1 tablespoon olive oil, the remaining fresh parsley, 1 minced garlic clove, and 1/2 teaspoon salt in a bowl. Toss gently to combine.
  4. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Place the marinated chicken in a single layer and cook for about 5 minutes per side, or until the chicken is cooked through and lightly browned.
  5. To assemble your Mediterranean bowls, layer the lemon-parsley rice as the base. Top with the cooked chicken, a generous scoop of hummus, the fresh cucumber and tomato salad, and a sprinkle of crumbled feta cheese, if desired. Serve immediately.

Notes

  • The chicken can be marinated up to 24 hours in advance for deeper flavor.
  • For a dairy-free version, omit the feta cheese.
  • Optional additions for rice: minced garlic, lemon juice, and cumin as noted in step 2.

Nutrition

Find it online: https://www.masterthecook.com/healthy-mediterranean-chicken-bowl/