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–+ servings
Ultra close-up macro of Mediterranean Lemon Garlic Chicken Rice Bowl with charred chicken, golden turmeric rice, tzatziki, and feta
Jennifer Lewis

Mediterranean Lemon Garlic Chicken Rice Bowls

Vibrant, high-protein meal prep bowls featuring tender marinated lemon garlic chicken breasts, fluffy golden turmeric basmati rice, crisp diced Greek cucumber-tomato salad, and creamy homemade garlic dill tzatziki.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Lunch / High-Protein Bowls / Meal Prep
Cuisine: Mediterranean / Greek Comfort
Calories: 520

Ingredients
  

For the Marinated Lemon Garlic Chicken
  • 1.5 lbs boneless skinless chicken breasts sliced horizontally into cutlets or bite-sized strips
  • 3 tbsp extra virgin olive oil
  • 3 tbsp fresh lemon juice plus 1 tsp fresh lemon zest
  • 4 cloves garlic finely minced
  • 1.5 tsp dried Greek oregano
  • 1/2 tsp dried thyme or rosemary
  • 1 tsp fine sea salt
  • 1/2 tsp freshly cracked black pepper
For the Fragrant Golden Turmeric Rice
  • 1.5 cups extra-long grain basmati rice or jasmine rice rinsed thoroughly until water runs clear
  • 2.5 cups low-sodium vegetable or chicken broth
  • 1 tbsp butter or olive oil
  • 1/2 tsp ground turmeric for vibrant golden hue and earthy warmth
  • 1/2 tsp garlic powder
  • 1/2 tsp fine sea salt
For the Crisp Greek Salad & Bowl Assembly
  • 2 medium Persian or English cucumbers diced
  • 1.5 cups cherry or grape tomatoes halved
  • 1/3 cup red onion thinly sliced
  • 1/2 cup Kalamata olives pitted and halved
  • 1/2 cup Greek feta cheese crumbled
  • 3/4 cup creamy tzatziki sauce Greek yogurt, grated cucumber, garlic, lemon, fresh dill
  • 2 tbsp fresh dill or parsley chopped, for garnish
  • 4 wedges fresh lemon for squeezing over bowls

Method
 

Marinate the Chicken
  1. In a medium glass bowl or zip-top bag, whisk together extra virgin olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, sea salt, and black pepper. Add the chicken breast cutlets, ensuring all pieces are thoroughly coated. Marinate at room temperature for 15 minutes, or refrigerate for up to 4 hours.
Cook the Golden Turmeric Rice
  1. In a medium saucepan, heat butter or olive oil over medium heat. Add the rinsed rice, ground turmeric, garlic powder, and salt. Toast the grains for 1 to 2 minutes until aromatic.
  2. Pour in the broth and bring to a rolling boil. Cover tightly with a lid, reduce heat to low, and simmer for 15 minutes undisturbed. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
Sear the Chicken to Golden Perfection
  1. Heat 1 tablespoon of olive oil in a heavy cast-iron skillet or grill pan over medium-high heat until shimmering. Add the marinated chicken cutlets in a single layer (do not overcrowd).
  2. Sear for 5 to 6 minutes undisturbed until deeply browned and caramelized. Flip and cook for another 4 to 5 minutes until the internal temperature reaches 165°F (74°C). Transfer to a cutting board and let rest for 5 minutes before slicing into strips.
Assemble & Serve the Bowls
  1. Divide the warm golden turmeric rice evenly among 4 wide shallow bowls. Arrange the sliced lemon garlic chicken, diced cucumbers, halved cherry tomatoes, and Kalamata olives over the rice.
  2. Top each bowl with a generous dollop of creamy tzatziki sauce, crumbled feta cheese, and fresh dill. Serve with warm pita bread wedges and lemon wedges for squeezing!

Nutrition

Serving: 1gCalories: 520kcalCarbohydrates: 48gProtein: 42gFat: 18gSaturated Fat: 4.5gPolyunsaturated Fat: 2.5gMonounsaturated Fat: 9.5gCholesterol: 105mgSodium: 680mgPotassium: 720mgFiber: 4gSugar: 5gVitamin A: 650IUVitamin C: 28mgCalcium: 140mgIron: 3.2mg

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