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reek Chicken Bowls Recipe

reek Chicken Bowls Recipe
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★★★★★

4.9 from 8 reviews

These Greek Chicken Bowls are a fresh and flavorful meal featuring marinated chicken breasts air-fried or pan-seared to perfection, served over rice or quinoa with crisp vegetables and a creamy homemade tzatziki sauce. Perfect for an easy weeknight dinner or meal prep, this recipe combines classic Mediterranean flavors like lemon, oregano, and fresh dill for a healthy, satisfying dish.

Ingredients

Scale

For the Chicken Marinade

  • 4 small chicken breasts (about 1 1/4 pounds)
  • 1/4 cup olive oil
  • 1 tablespoon lemon zest
  • 2 tablespoons lemon juice
  • 2 tablespoons honey
  • 1 teaspoon garlic powder
  • 1 1/2 teaspoons dried oregano
  • 1 1/2 teaspoons dried basil
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes

For the Bowls

  • 2 cups cooked rice or quinoa
  • 2 cups halved grape or cherry tomatoes
  • 2 cups diced or chopped cucumber
  • 4 cups shredded romaine lettuce
  • 1 cup sliced red onion
  • 1/2 cup feta cheese

For the Tzatziki Sauce

  • 1 cup plain Greek yogurt
  • 1/2 cup grated cucumber (squeeze excess water out)
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1/4 teaspoon salt (or to taste)
  • 1 tablespoon fresh chopped dill

Instructions

  1. Whisk Marinade: In a bowl, whisk together olive oil, lemon zest, lemon juice, honey, garlic powder, dried oregano, dried basil, salt, black pepper, and red pepper flakes until well combined.
  2. Pound Chicken: Pound the chicken breasts to about 1/2 inch thickness to ensure even cooking, then place them in a shallow bowl or a ziplock bag with the marinade.
  3. Marinate: Let the chicken marinate for at least 30 minutes, or up to a few hours in the refrigerator to absorb all the flavors.
  4. Make Tzatziki: While the chicken marinates, mix together Greek yogurt, grated cucumber, lemon juice, olive oil, minced garlic, salt, and fresh chopped dill in a bowl. Set aside and refrigerate until ready to serve.
  5. Prep Rice and Veggies: Prepare your cooked rice or quinoa, and chop the grape tomatoes, cucumber, romaine lettuce, and slice the red onion. If desired, you can add pitted olives to the mix.
  6. Cook Chicken in Air Fryer: Preheat your air fryer to 380°F (193°C). Place the marinated chicken breasts in the basket in a single layer and air fry for 7 minutes. Flip the chicken and cook for an additional 3-4 minutes, or until the internal temperature reaches 165°F (74°C).
  7. Pan Fry Option: If you don’t have an air fryer, heat a skillet over medium-low heat with a little oil or butter. Cook the chicken breasts for 7-8 minutes on one side until golden, then flip and cook until the internal temperature reaches 165°F (74°C).
  8. Let Rest and Slice: Remove the chicken from heat and let it rest for 5 minutes to retain juices. Then slice into strips or bite-sized pieces.
  9. Assemble Bowls: In bowls, layer the cooked rice or quinoa, shredded romaine, diced tomatoes, cucumber, red onion, and sliced chicken. Spoon on the tzatziki sauce, sprinkle with feta cheese, and drizzle with extra olive oil and lemon juice for added freshness. Optionally, drizzle with lemon tahini dressing if desired. Serve immediately and enjoy!

Notes

  • You can substitute quinoa for rice to make the bowl gluten-free and add a nuttier flavor.
  • Marinating the chicken longer (up to 4 hours) intensifies the flavors.
  • To reduce sodium, adjust salt amounts according to taste.
  • Grate the cucumber and squeeze out excess water before adding to tzatziki to avoid watery sauce.
  • Add pitted Kalamata olives for a more authentic Greek flavor.
  • Leftovers can be refrigerated for up to 3 days; reheat chicken before assembling bowls.
  • If you prefer, bake the chicken at 400°F for 20-25 minutes instead of air frying.

Nutrition

Keywords: Greek chicken bowls, healthy chicken recipe, tzatziki, Mediterranean chicken recipe, easy weeknight dinner, air fryer chicken, Greek salad bowl

Find it online: https://foodbylina.com/reek-chicken-bowls-recipe/