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+ servings
Mediterranean Chicken Rice Bowl

Savor the Best Mediterranean Chicken Rice Bowl Recipe

This Mediterranean Chicken Rice Bowl is a delightful, healthy meal packed with flavors and perfect for diners seeking freshness and nourishment.
Prep Time 20 minutes
Cook Time 35 minutes
Resting Time 10 minutes
Total Time 1 hour 5 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 500

Ingredients
  

For the Chicken and Sauce
  • 2 pounds boneless skinless chicken breasts
  • 2 tablespoons olive oil or avocado oil
  • 1 medium red onion chopped
  • 3 cloves garlic minced
  • 1 cup bell peppers sliced (red & yellow)
  • 1 can diced tomatoes
  • ½ cup kalamata olives
  • ¼ cup sun-dried tomatoes
  • 2 tablespoons tomato paste optional
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • ½ teaspoon red pepper flakes optional
  • Salt to taste
  • Black pepper to taste
For the Rice
  • 1 cup long-grain rice can substitute with quinoa or cauliflower rice
  • 2 cups chicken broth or vegetable broth
For the Tzatziki
  • 1 cup Greek yogurt or dairy-free yogurt
  • 1 medium cucumber grated
  • 2 tablespoons lemon juice fresh is best
  • 1 tablespoon fresh dill optional
For Garnish
  • ¼ cup fresh parsley chopped
  • ½ cup feta cheese optional

Equipment

  • skillet
  • Saucepan
  • Mixing Bowl

Method
 

Preparation Steps
  1. Cut the boneless, skinless chicken breasts into 1-inch cubes and pat them dry with a paper towel.
  2. In a large skillet, heat olive oil over medium heat until shimmering, about 1-2 minutes.
  3. Add the chopped red onion to the skillet and sauté for 5-7 minutes until softened.
  4. Stir in minced garlic and continue to cook for an additional minute.
  5. Toss in the sliced bell peppers, sautéing for about 5 minutes until tender.
  6. Mix in diced tomatoes, Kalamata olives, and sun-dried tomatoes.
  7. Incorporate tomato paste, dried oregano, dried basil, and red pepper flakes.
  8. Season the mixture with salt and black pepper to taste.
  9. Reduce heat to low and cover the skillet, allowing to simmer for 15-20 minutes.
  10. Add the cubed chicken and stir to coat evenly, cooking for 8-10 minutes until chicken is cooked through.
  11. Rinse the long-grain rice under cold water. In a saucepan, heat a drizzle of olive oil and toast the rice for 2-3 minutes.
  12. Pour in the chicken broth, bring to a boil, then reduce heat to low and cover, simmering for 18-20 minutes.
  13. Allow the rice to sit covered for 5-10 minutes, then fluff with a fork.
  14. Prepare the tzatziki by grating cucumber, combining with Greek yogurt, garlic, lemon juice, olive oil, salt, and dill.
  15. Assemble the bowls by layering rice, drizzling tzatziki over chicken and vegetables, and garnishing.

Nutrition

Serving: 1bowlCalories: 500kcalCarbohydrates: 45gProtein: 30gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 90mgSodium: 600mgPotassium: 600mgFiber: 4gSugar: 5gVitamin A: 500IUVitamin C: 25mgCalcium: 100mgIron: 2mg

Notes

Pat the chicken dry for a better sear and ensure to keep meal prep components separate to maintain freshness.

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