Greek Chicken Bowls

• 分量: 4 servings
• 調理時間: 20 minutes
• 総時間: 1 hour 40 minutes

材料

4 small chicken breasts (about 1 1/4 pounds)

1/4 cup olive oil

1 tabespoon lemon zest

2 tablespoons lemon juice

2 tablespoons honey

1 teaspoon garlic powder

1 1/2 teaspoons dried oregano

1 1/2 teaspoon dried basil

1 teaspoon salt

1/4 teaspoon black pepper

1/2 teaspoon red pepper flakes

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

1 cup plain greek yogurt

1/2 cup grated cucumber

1 tablespoon lemon juice

1 tablespoon olive oil

1 teaspoon minced garlic

1/4 teaspoon salt (or to taste)

1 tablespoon fresh chopped dill

手順

whisk marinade

Whisk together all ingredients for the chicken marinade.

pound chicken

Pound the chicken to about 1/2 inch thick and add to a shallow bowl or ziplock bag with the marinade.

marinate

Let marinate for at least 30 minutes, or up to a few hours.

make tzatziki

Meanwhile, combine all ingredients for the tzatziki and set aside.

prep rice

Prep the rice and veggies. A greek bowl will traditionally have olives, but I'm not a big fan so I left them out. Feel free to add some pitted olives to each bowl as well!

cook chicken

Once the chicken is done marinating, preheat your air fryer to 380 and air fry on one side for 7 minutes, then flip and cook for 3-4 more minutes or until the internal temperature reaches 165 Fahrenheit.

pan fry

If you do not have an air fryer, heat a skillet with oil or butter over medium/low heat and fry on side for 7-8 minutes, then flip and fry on the other side until golden and the temperature reaches 165 Fahrenheit.

let rest

Let the chicken rest for 5 minutes away from the heat, then slice.

assemble bowls

Assemble your bowls with the rice, veggies, sliced chicken, tzatziki. I like to drizzle on some olive oil and lemon juice as well! Also delicious with a drizzle of my lemon tahini dressing. Enjoy!

栄養

• サービングサイズ: 1 bowl
• カロリー: 603 kcal
• 脂肪総量: 27 g
• 炭水化物総量: 38 g
• 食物繊維: 2 g
• 糖質総量: 11 g
• タンパク質: 40 g