Description
A refreshing and healthy dish combining marinated chicken with fresh vegetables and creamy tahini dressing, perfect for summer meals.
Ingredients
Scale
- 4 pieces boneless, skinless chicken breasts (cut into 1-inch pieces)
- 1/4 cup olive oil (or avocado oil)
- 1 tablespoon fresh lemon juice
- 4 cloves garlic (minced)
- 1 teaspoon dried oregano (or Italian seasoning)
- 1 teaspoon salt
- 1/2 teaspoon black pepper (freshly cracked)
- 2 cups cooked quinoa (or brown rice/couscous)
- 1 cup cherry tomatoes (sliced; diced regular tomatoes work too)
- 1 cup cucumber (diced; bell peppers can be used as an alternative)
- 1/2 cup red onion (thinly sliced; substitute yellow onions if needed)
- 1/2 cup kalamata olives (pitted; green olives as a substitute)
- 1/2 cup feta cheese (omit for a vegan option)
- 1/4 cup fresh parsley (chopped; cilantro can be used)
- 1/4 cup tahini (or sunflower seed butter)
- 1/4 cup water (adjust based on desired consistency)
- 1 tablespoon maple syrup (optional; honey or agave nectar can be used)
Instructions
- Prepare the Marinade: In a large bowl, mix together the olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and black pepper.
- Marinate the Chicken: Add the chicken pieces to the marinade, ensuring each piece is well coated. Cover and refrigerate for at least 30 minutes.
- Cook the Chicken: Heat a large skillet over medium-high heat. Add the marinated chicken and cook for 6-8 minutes until fully cooked.
- Make the Dressing: In a small bowl, whisk together tahini, water, and maple syrup until smooth. Adjust consistency as needed.
- Prepare the Bowls: Layer quinoa or rice in each bowl, add the cooked chicken, and arrange vegetables and feta cheese.
- Drizzle with the dressing and sprinkle with parsley.
- Serve and enjoy your Summer Mediterranean Chicken Bowls!
Notes
Customize with seasonal vegetables or alternate proteins. Can be stored in the fridge for 3-4 days.
- Prep Time: 30 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 6g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 70mg
Keywords: Mediterranean, Chicken, Summer, Healthy, Quinoa, Bowls