Ingredients
1 bag steam-able quinoa (or 1 c dry quinoa)
1 zucchini
1 yellow squash
1 red pepper
1/2 red onion
1 lemon
1 lb. chicken tenderloins
1/2 c plain Greek yogurt
1/4 c olive oil
2 tbsp minced garlic (or more if you like it)
1/2 tsp paprika
1/2 tsp oregano
salt and pepper to taste
Additional toppings/sauces (Tzatziki sauce, hummus, dried chickpeas, olives, pickled red onions, dill, etc.)
Instructions
Preheat oven to 400 degrees F. Prepare quinoa per instructions on package.
Equipment
Oven
Parchment lined baking sheet
Cutting board & knife
Gallon Ziplock bag
Bowl & tongs
Measuring cups & spoons
01
02
03
While chicken is marinating, dice veggies into ~1 inch cubes. Place in a bowl. Add 2 tbsp olive oil, juice from 1 lemon and salt and pepper. Mix until veggies are coated. Transfer to parchment-lined baking sheet, leaving room for chicken on 1/2 of pan.
Prep chicken ingredients. Using the gallon ziplock bag, add chicken tenderloins, plain greek yogurt, 2 tbsp olive oil, minced garlic, paprika and oregano. Seal the bag and mix until combined. Place in refrigerator to marinate for at least 15 minutes.
*Recipe makes between 3-4 servings.
If you're craving something fresh, hearty, and bursting with flavor, look no further than the Mediterranean chicken grain bowl. Not only is this recipe delicious, but it allows for flexibility by using semi-prepped ingredients, making your cooking experience easier and more enjoyable.
Mediterranean grain bowl 101
The key to making a grain bowl lies in its ingredients. Start with your favorite whole grains! Quinoa, farro, or brown rice work wonderfully as the base. You can use pre-cooked grains to save time. Next, choose the proteins that will elevate your bowl. Think tender gyro-style meat, such as chicken or lamb, or go for a vegetarian option with chickpeas or falafel.
For toppings, colorful vegetables are essential—think cherry tomatoes, cucumbers, red onions, and bell peppers. To bring it all together, whip up a simple tzatziki sauce using Greek yogurt, garlic, cucumber, and a splash of lemon juice.
Building a balanced bowl
Grain bowls are a simple and delicious way to meet all the needs of a macro-balanced meal. You can vary them based on your protein of choice or menu you would like to create. Here are some key components to consider when making your own grain bowl.
Lean protein: Chicken, tofu, shrimp, salmon or ground turkey
Healthy fats: Avocado, olive oil, shredded cheese, guacamole, etc.
High fiber carbohydrate: >3g fiber per serving, rice, quinoa, couscous, pasta
High fiber veggies: peppers, onions, squash, broccoli, etc.
Enjoying Your Meal
Your Mediterranean gyro grain bowl is not just a meal—it's an experience! This dish is perfect for lunch, dinner, or a hearty snack. The blend of flavors, textures, and colorful ingredients makes it a feast for the eyes and the palate. Equipped with easy tips and semi-prepped ingredients, you’ll find that preparing this bowl is a breeze. So, gather your ingredients, and dive into a delicious journey through the Mediterranean with every bite!