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Garlic Mediterranean Chicken Bowl

Garlic Mediterranean Chicken Bowl: A Flavorful Family Favorite

Garlic Mediterranean Chicken Bowl is a vibrant and satisfying dish that is both healthful and delicious, perfect for family meal prep.
Prep Time 20 minutes
Cook Time 45 minutes
Resting Time 10 minutes
Total Time 1 hour 15 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 550

Ingredients
  

For the Chicken
  • 1 kg Chicken Thighs
  • 1 cup Lemon Juice fresh
  • 1/4 cup Olive Oil extra virgin
  • 1 cup Yogurt full-fat
  • 1 tbsp Garlic Powder
  • 1 tbsp Onion Powder
  • 1 tbsp Paprika smoked, optional
  • 1 tbsp Cumin
  • 1 tbsp Turmeric
  • 1 tbsp Dried Oregano
For the Bowl
  • 1 cup Basmati Rice or quinoa
  • 1 large Cucumber diced
  • 1 cup Cherry Tomatoes halved
  • 1/2 medium Red Onion soaked if preferred
  • 1/4 cup Fresh Dill & Mint chopped
For the Tzatziki
  • 1 clove Garlic fresh, minced
  • 1 tbsp Lemon Zest
  • to taste Salt & Pepper

Equipment

  • mixing bowl
  • Pot
  • Baking Sheet
  • Kitchen towel

Method
 

Step-by-Step Instructions
  1. Marinate Chicken: Combine garlic powder, onion powder, paprika, cumin, turmeric, and oregano with lemon juice, olive oil, and yogurt in a bowl. Whisk until smooth, then add salt and pepper to taste. Coat chicken thighs in marinade, cover, and refrigerate for at least 2 hours.
  2. Cook Rice: Rinse 1 cup of rice, combine with 2 cups water and a pinch of salt in a pot. Bring to boil, reduce to simmer, cover, and cook for 15-20 minutes until rice is tender. Fluff with a fork.
  3. Prepare Salad: Dice cucumber and halve cherry tomatoes, mixing them in a bowl with minced red onion, dill, lemon juice, and salt. Toss gently and set aside.
  4. Roast Chicken: Preheat oven to 425°F (220°C). Arrange marinated chicken on a lined baking sheet and roast for 40-45 minutes until caramelized and reaches 175°F (75°C). Broil for an additional 5 minutes if desired.
  5. Make Tzatziki: Grate cucumber, squeeze out moisture, and mix with yogurt, minced garlic, lemon juice, dill, mint, and salt in a bowl. Stir until smooth and refrigerate.
  6. Rest Chicken: After roasting, let chicken rest for 10 minutes. Mix reserved pan juices into fluffed rice for added flavor.
  7. Assemble Bowl: Layer flavored rice, roasted chicken thighs, cucumber salad, and a dollop of tzatziki in each bowl. Garnish with feta or herbs if desired.

Nutrition

Serving: 1bowlCalories: 550kcalCarbohydrates: 50gProtein: 35gFat: 20gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 120mgSodium: 500mgPotassium: 700mgFiber: 4gSugar: 3gVitamin A: 10IUVitamin C: 25mgCalcium: 8mgIron: 15mg

Notes

Customize the spices and ingredients as per your family's preferences. Ensure to squeeze out moisture from cucumber for the tzatziki to maintain texture.

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