Description
Mediterranean Chicken Grain Bowl with Yogurt Tahini Sauce
Ingredients
- Quinoa – 1 cup dry / 180g (makes about 3 cups cooked)
- Chicken breast – 2 medium / ~500g
- Cucumber – 1 medium (diced small)
- Cherry tomatoes – 1 cup / 150g (halved)
- Feta cheese – ½ cup / 75g (crumbled)
- Olive oil – 1 tbsp / 15ml (for cooking the chicken)
- Salt and black pepper to taste
- Chopped parsley for garnish
- Greek yogurt – ½ cup / 120g (plain, full-fat or low-fat both work)
- Tahini – 2 tbsp / 30ml
- Lemon juice – 2 tbsp / 30ml (about 1 fresh lemon)
- Garlic powder – ¼ tsp
- Chopped parsley (½ cup)
- Water – 1–2 tbsp (to thin it out)
- A pinch of salt
Instructions
- Cook the Quinoa – Rinse the quinoa first under cold water using a fine mesh strainer. Add it to a saucepan with 2 cups / 480ml of water and bring to a boil. Reduce the heat, cover, and let it simmer for 12–15 minutes until all the water is absorbed. Take it off the heat and let it sit covered for 5 more minutes, then fluff with a fork and season with a bit of salt.
- Grill the Chicken – Pat the chicken dry with paper towels and season both sides generously with salt and pepper. Heat a skillet or grill pan over medium-high and add the olive oil. Once it’s hot, cook the chicken for 6–7 minutes per side until golden brown and cooked through. Let it rest for 5 minutes before slicing. Slice it against the grain into thin pieces.
- Make the Sauce – Whisk together the Greek yogurt, tahini, lemon juice, garlic powder, chopped parsley, and a pinch of salt in a small bowl. Add water one tablespoon at a time until it’s pourable but still creamy. Taste it and add more lemon or salt if needed.
- Prep the Vegetables – Dice the cucumber and halve the cherry tomatoes. Keep them fresh and crisp right up until you’re ready to assemble.
- Build the Bowl – Layer quinoa at the base of each bowl. Arrange the sliced chicken, cucumber, and tomatoes on top. Crumble the feta over everything, then drizzle that yogurt tahini sauce generously over the whole bowl. Garnish with the chopped parsley. Serve and enjoy!
Notes
- Store leftovers in an airtight container in the fridge for up to 3 days.
- For a vegetarian option, replace chicken with roasted chickpeas.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Grilling and Boiling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 5g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 70mg
Keywords: Mediterranean Chicken Grain Bowl, Healthy Recipe, Quinoa Bowl