Tender, flavorful chicken + filling whole grains + fresh veggies + creamy yogurt. These Greek chicken grain bowls hit all the right notes in terms of flavor, texture and versatility.
Put them together on a weekend meal-prep session to take as lunches for work or school throughout the week. Or serve them as a fresh, healthful dinner at home. You can even set out the ingredients buffet-style so everyone can customize bowls to their own tastes.
Greek Chicken Grain Bowl Recipe
Yield: 4 servings
3/4 pound boneless, skinless chicken breast
2/3 cup dry quinoa
1 1/2 cups water
1 cup cherry tomatoes, sliced
1 cup cucumber, diced
1 cup red onion, sliced
1 cup low-sodium chickpeas, drained
16 black olives
1/2 cup plain, non-fat Greek yogurt
1 Tablespoon balsamic vinegar
1 Tablespoon lemon juice
1 Tablespoon olive oil
1 clove garlic, minced
1/4 teaspoon oregano
1/4 teaspoon black pepper
1/4 teaspoon salt
To marinate the chicken, add balsamic vinegar, lemon juice, olive oil, garlic, oregano, black pepper and salt to a resealable gallon-size bag. Slice the chicken breast into thin strips and place in bag. Seal bag while pressing excess air out. Rub marinade over chicken, then transfer bag to the refrigerator and marinate for 2-4 hours.
Fill a small sauce pan with 1 1/2 cups water and dry quinoa. Bring water and quinoa to a rapid boil over high heat. Reduce heat and cover. Simmer for 15-20 minutes or until all water is absorbed.
While quinoa cooks, heat non-stick pan to medium heat and add chicken strips to the pan. Cook for about 10 minutes. Turn strips over and cook for another 6 minutes or until chicken reaches a temperature of 165 degrees F.
Add 1/2 cup cooked quinoa to each of 4 single-serving bowls. Arrange 1/4 of the chicken and 1/4 cup each of tomatoes, cucumber, red onion, chickpeas and black olives in each bowl. Top bowls with 1/8 cup (about 2 Tablespoons) of Greek yogurt and serve.
NUTRITION INFORMATION PER SERVING: 410 Calories; 10 grams Fat; 1.5 grams Saturated fat; 73 mg Cholesterol; 402 mg Sodium; 39 grams Carbohydrates; 7 grams Fiber; 38 grams Protein
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.