Healthy Mediterranean Chicken Bowl Recipe
created by
Marie S. 09/30/2024
"Mediterranean bowls with rice falafel grilled chicken tatziki cucumber tomato zhoug sauce spring mix"
Ingredients
- 2 cups brown rice
- 1 lb grilled chicken breast, diced
- 1 cup falafel (baked or air-fried for a healthier option)
- 1 cup tzatziki sauce (low-fat or homemade)
- 1 cucumber, diced
- 2 tomatoes, diced
- 1 cup zhoug sauce (or green sauce)
- 4 cups spring mix or mixed greens
Instructions
- Cook the brown rice according to package instructions (about 20 minutes).
- While the rice is cooking, grill the chicken breast until fully cooked (about 6-7 minutes per side). Let it rest before dicing.
- Prepare the falafel according to package instructions, opting for baking or air-frying for a healthier option.
- In a large bowl, combine the diced cucumber, tomatoes, and spring mix.
- Once the rice is cooked, assemble the bowls by layering the rice, grilled chicken, falafel, tzatziki, and zhoug sauce on top of the greens.
- Drizzle with additional zhoug sauce and tzatziki as desired. Serve immediately.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 450 kcal |
| Protein | 35g |
| Carbohydrates | 55g |
| Fiber | 8g |
| Sugar | 4g |
| Added Sugar | 1g |
| Fat | 12g |
| Saturated Fat | 3g |
Health Benefits
This Healthy Mediterranean Chicken Bowl is rich in lean protein from the chicken and falafel, which helps keep you full and satisfied. The brown rice provides complex carbohydrates and fiber, while the fresh vegetables add essential vitamins and minerals. This dish fits well into Mediterranean and balanced diets, promoting heart health and weight management. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of hummus and whole grain pita for added fiber.
- Pair with a refreshing cucumber and mint salad to enhance the Mediterranean flavors.
- Enjoy with a glass of infused water (cucumber or lemon) for hydration.
Recipe Variations and Adjustments
mediterranean chicken recipe
Focus on using more traditional Mediterranean spices like oregano and lemon for marinating the chicken.
grilled chicken recipe
Add a marinade of olive oil, lemon juice, garlic, and herbs to enhance the grilled chicken flavor.
grilled chicken salad recipe
Increase the amount of greens and add a light vinaigrette for a salad version.
chicken bowl recipe
Incorporate a variety of grains like farro or barley for a different texture.
FAQs About This Recipe
Can I use frozen chicken for this recipe?
Yes, just ensure it is fully thawed and cooked thoroughly before grilling.
How can I make this dish vegan?
Replace the chicken with grilled tofu or tempeh and omit the tzatziki or use a vegan alternative.
What can I substitute for tzatziki?
You can use a yogurt-based dressing or a simple mix of Greek yogurt with herbs.
Is this recipe gluten-free?
Yes, as long as you use gluten-free falafel and ensure the sauces are gluten-free.
How long does this dish last in the fridge?
It can last up to 4 days in an airtight container.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Mediterranean Chicken Bowl Recipe for its perfect balance of flavors and nutrition. Packed with lean protein from grilled chicken and fiber-rich vegetables, it keeps you feeling full and satisfied. This dish is not only easy to prepare but also travel-friendly, making it a great option for busy days. Plus, the vibrant sauces add a burst of flavor that feels indulgent while being healthy. It's a delicious way to support your weight loss goals without sacrificing taste!
Recipe created by Fitmate Coach; inspired by Marie S.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Mediterranean bowls with rice falafel grilled chicken tatziki cucumber tomato zhoug sauce spring mix"
"Good morning Marie. Everything looks wonderful. Great updated well done!"