Description
A vibrant Mediterranean bowl filled with fluffy rice, tender seasoned chicken, crisp vegetables, chickpeas, and a creamy garlic yogurt sauce. Perfect for a healthy lunch, dinner, or meal prep option.
Ingredients
1 cup long-grain white rice
2 cups water
1 tablespoon olive oil
½ teaspoon salt
2 boneless skinless chicken breasts (about 450 g / 1 lb)
2 tablespoons olive oil
2 teaspoons lemon juice (10 ml)
2 cloves garlic, minced
1 teaspoon paprika
1 teaspoon dried oregano
½ teaspoon ground cumin
½ teaspoon salt
¼ teaspoon black pepper
1 cup cherry tomatoes, halved (150 g)
1 cup cucumber, diced (150 g)
½ cup red onion, thinly sliced (70 g)
½ cup cooked chickpeas (90 g)
¼ cup chopped parsley (15 g)
1 cup plain Greek yogurt (240 g)
1 tablespoon lemon juice (15 ml)
1 tablespoon olive oil (15 ml)
1 small garlic clove, grated
¼ teaspoon salt
2 tablespoons water (30 ml)
Instructions
Rinse the rice under cold water. Combine rice, water, olive oil, and salt in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Let rest 5 minutes and fluff with a fork.
In a bowl mix olive oil, lemon juice, garlic, paprika, oregano, cumin, salt, and pepper. Coat chicken with marinade and let sit for 15–20 minutes.
Heat a skillet over medium heat and cook chicken for 6–7 minutes per side until fully cooked. Rest 5 minutes then slice.
Prepare toppings by cutting tomatoes, cucumber, onion, and parsley.
In a bowl whisk yogurt, lemon juice, olive oil, garlic, salt, and water to make the sauce.
Divide rice among bowls, add sliced chicken, vegetables, chickpeas, and parsley. Drizzle with yogurt sauce and serve.
Notes
For extra flavor, cook rice in vegetable broth instead of water.
Brown rice or quinoa can replace white rice for a whole-grain option.
Add roasted vegetables like zucchini or bell peppers for variety.
Store components separately in the refrigerator for up to 4 days for easy meal prep.
- Prep Time: 20 minutes
- Cook Time: 20 minutes