Description
A fresh and satisfying bowl with juicy lemon-seasoned chicken, fluffy rice, crisp vegetables, olives, feta, and a creamy yogurt sauce. It is colorful, balanced, and perfect for dinner or meal prep.
Ingredients
Scale
- 1 1/2 pounds boneless skinless chicken thighs
- 1 cup uncooked long-grain rice
- 3 tablespoons olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 3 cloves garlic, minced
- 1 1/2 teaspoons dried oregano
- 1 teaspoon paprika
- 1/2 teaspoon ground cumin
- 1 1/4 teaspoons salt, divided
- 3/4 teaspoon black pepper, divided
- 3/4 cup plain Greek yogurt
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/3 cup kalamata olives, pitted and halved
- 1/2 cup feta cheese, crumbled, made with microbial or vegetarian rennet
- 2 tablespoons fresh parsley, chopped
- 2 cups water or chicken broth
- 1 tablespoon water, for loosening the yogurt sauce
Instructions
- In a mixing bowl, combine 2 tablespoons olive oil, lemon juice, lemon zest, garlic, oregano, paprika, cumin, 3/4 teaspoon salt, and 1/2 teaspoon black pepper. Add the chicken thighs and coat well. Let marinate for 20 to 30 minutes if possible.
- In a medium saucepan, add the rice, 2 cups water or chicken broth, and the remaining 1/2 teaspoon salt. Bring to a boil, reduce the heat to low, cover, and cook for 15 to 18 minutes until tender. Let sit covered for 5 minutes, then fluff with a fork.
- In a small bowl, stir together the Greek yogurt, 1 tablespoon water, and the remaining 1/4 teaspoon black pepper until smooth and spoonable.
- Heat a large skillet or grill pan over medium heat. Add the remaining 1 tablespoon olive oil and cook the chicken for 5 to 7 minutes per side, until golden and cooked through. Rest for 5 minutes, then slice.
- Divide the rice among 4 bowls. Top with sliced chicken, cucumber, cherry tomatoes, red onion, olives, and feta.
- Spoon the yogurt sauce over each bowl, then finish with chopped parsley and an extra squeeze of lemon if desired.
- Serve immediately while the chicken is warm and the vegetables are crisp.
Notes
- Marinate the chicken longer for deeper flavor, up to 4 hours in the refrigerator.
- Store the rice, chicken, vegetables, and sauce separately for the best meal-prep texture.
- Use freshly squeezed lemon juice for the brightest flavor.
- Quinoa or couscous can be used instead of rice if preferred.
Nutrition
- Serving Size: 1 bowl
- Calories: 560
- Sugar: 6g
- Sodium: 860mg
- Fat: 27g
- Saturated Fat: 8g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 3g
- Protein: 36g
- Cholesterol: 145mg