Juicy Mediterranean Chicken Bowl with Rice Recipe
This Juicy Mediterranean Chicken Bowl with Rice features tender marinated chicken infused with vibrant flavors of lemon, garlic, and herbs, paired with a refreshing homemade tzatziki sauce and a colorful mix of fresh vegetables. Perfectly cooked chicken and fluffy rice create a satisfying and wholesome meal inspired by Mediterranean cuisine.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Total Time: 1 hour 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Air Frying
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Scale
For the chicken marinade:
- 1 lb chicken (cut into 1-inch pieces)
- 1/3 cup olive oil
- 1.5 tbsp lemon zest (about 1 whole lemon)
- 2 tbsp lemon juice
- 2 tbsp honey
- 1.5 tsp garlic powder
- 2.5 tsp oregano
- 2 tsp basil
- 1.25 tsp salt
- 1/2 tsp black pepper
- 3/4 tsp red pepper flakes
For the tzatziki sauce:
- 1 cup Greek yogurt (Fage Total 0% Milkfat Plain Greek Yogurt recommended)
- 1/2 cup cucumber (grated and squeezed of excess liquid)
- 1.5 tbsp lemon juice
- 1.5 tbsp olive oil
- 1.5 tsp garlic (finely minced)
- 1/2 tsp salt
- 1 tbsp fresh dill (finely chopped)
For the bowl:
- 2 cups cooked rice
- 2.5 cups tomatoes (diced into 1/2-inch pieces)
- 2 cups cucumber (diced into 1/2-inch pieces)
- 4 cups lettuce (torn or chopped)
- 1 cup red onion (thinly sliced)
- 1/2 cup feta cheese (crumbled)
- 1/4 cup fresh parsley (chopped)
Instructions
- Prepare the chicken marinade: In a bowl, combine olive oil, lemon zest, lemon juice, honey, garlic powder, oregano, basil, salt, black pepper, and red pepper flakes to create the marinade. Pound the chicken pieces to about 1/2-inch thickness for even cooking. Transfer the chicken to a bowl or resealable bag and coat thoroughly with the marinade. Refrigerate for at least 30 minutes; preferably 1 hour for deeper flavor.
- Make the tzatziki sauce: While the chicken marinates, mix Greek yogurt, grated and drained cucumber, lemon juice, olive oil, minced garlic, salt, and freshly chopped dill in a bowl. Stir until well combined. Refrigerate the sauce until ready to serve to allow flavors to meld.
- Prep the vegetables and rice: Tear or chop the lettuce, dice the tomatoes and cucumber into 1/2-inch pieces, thinly slice the red onion, crumble the feta cheese, and chop the fresh parsley. Ensure the cooked rice is ready at room temperature. Preparing these in advance allows for quick assembly.
- Cook the chicken: Remove the marinated chicken from the refrigerator 10 minutes before cooking to reach near room temperature for even cooking. For the air fryer method, preheat to 380°F, arrange chicken in a single layer, cook 7 minutes, then shake or flip and cook an additional 3-4 minutes until internal temperature hits 165°F. For the skillet method, heat a skillet over medium-high heat with a small drizzle of oil or butter. Cook chicken 7-8 minutes per side until golden brown and internal temperature is 165°F.
- Rest and slice the chicken: Transfer the cooked chicken to a cutting board and let it rest for 5 minutes to retain juices. Then slice the chicken into bite-sized pieces.
- Assemble the bowls: Divide the cooked rice evenly between bowls as a base. Arrange prepared vegetables around the rice, top with sliced chicken, and add a generous dollop of tzatziki sauce.
- Finish and serve: Sprinkle crumbled feta cheese and fresh parsley over each bowl for added flavor and color. Serve immediately while the chicken is warm and the vegetables are crisp.
Notes
- Marinating the chicken longer (up to 1 hour) enhances flavor and tenderness.
- Make sure to squeeze excess moisture from the grated cucumber to prevent watery tzatziki sauce.
- Using fresh dill in the tzatziki sauce significantly improves the flavor compared to dried dill.
- Resting the chicken after cooking ensures it stays juicy and tender.
- The recipe is flexible with cooking methods: air fryer or skillet work equally well.
Keywords: Mediterranean chicken bowl, chicken marinade, tzatziki sauce, healthy chicken recipe, air fryer chicken, summer bowls, Greek yogurt sauce, fresh vegetable bowl
