I created this Greek Hen Rice Bowl recipe as a result of I used to be consistently craving CAVA, however I reside in a small city with out one close by. This implies I needed to get artistic in my very own kitchen. I needed one thing that felt contemporary, flavorful, and satisfying with out being sophisticated. This bowl hits all the correct notes: juicy Greek rooster, creamy hummus, crisp cucumbers, juicy tomatoes, pink onion, and a easy drizzle of Greek dressing, all served over heat rice. It’s Mediterranean-inspired consolation meals that’s simple sufficient for a weeknight however scrumptious sufficient to meal prep for the week.
As a former private coach, health club proprietor, and diet coach with almost a decade of expertise, I understand how vital it’s to have meals that assist your targets and really style good. I ran a meal prep enterprise and labored with lots of of girls who needed meals that have been excessive in protein, balanced, and stuffed with taste; but in addition reasonable for his or her busy lives. Recipes like this one examine each field: easy elements, fast prep, and many flexibility. You’ll be able to maintain it fundamental or load it up with extras like olives, pickled pink onions, or tzatziki sauce.
When you love this Mediterranean rooster bowl as a lot as I do, remember to strive my Italian Hen and Veggies or Buffalo Hen Rice Bowls subsequent. These are good examples of how one can construct a flavorful, excessive protein meal with out spending hours within the kitchen, they usually’re all the time successful with my readers seeking to eat more healthy, one bowl at a time.
Methods to make Mediterranean Hen Bowls
Ideas for the BEST Greek Hen Bowls
- Use rooster tenders for fast prep – Hen tenders are simple to chop into cubes and cook dinner rapidly. They’re good for weeknight meals while you’re brief on time.
- Use a sizzling skillet – To get the optimum sear with a golden crust on the rooster, be sure you let the skillet preheat 4-5 minutes earlier than including the rooster. As soon as the rooster is within the pan in a single layer, don’t contact it for five minutes. This ensures sear on the rooster.
- Select a hummus you like – The hummus provides creaminess and additional taste to the bowl. I like to change it up with traditional, roasted pink pepper, or kalamata olive hummus, relying on what I’ve available.
- Double the rooster bites – The Greek rooster bites are so versatile. Make further and use them in wraps, salads, and even tossed into pasta all through the week. Simply remember to cook dinner the rooster in batches for one of the best texture.
- Add extra protein – add some greek yogurt tzatziki, add chickpeas or use quinoa as a substitute of rice so as to add extra protein to the meal.
Make Prep Even Faster
When you’re tight on time, listed here are a number of simple methods to save lots of time and nonetheless take pleasure in a scrumptious, nourishing bowl.
- Use quick-cooking or frozen rice – Microwaveable jasmine rice, frozen brown rice, and even pre-cooked rice you’ve frozen forward of time can all be nice shortcuts.
- Chop veggies prematurely – Cucumbers, tomatoes, and onions can all be chopped forward of time and saved in hermetic containers within the fridge. This makes bowl meeting a breeze throughout the week.
- Use store-bought shortcuts – When you’re actually brief on time, use rotisserie rooster or pre-cooked rooster items that you simply heat up with the Greek dressing in a skillet so as to add taste.
Widespread questions
Can I make this low carb?
Sure. You’ll be able to serve the Greek rooster over cauliflower rice or a giant mattress of greens as a substitute of rice. It’s nonetheless tremendous flavorful and filling.
What different proteins might I exploit?
This may even be nice with shrimp or salmon (these air fryer salmon cubes could be good).
How a lot dressing ought to I exploit?
I like to recommend beginning with 1/2 tablespoon per bowl. In case your hummus is already stuffed with taste, it’s possible you’ll not want far more. Style and alter to your liking.
Can I double the recipe?
Sure, however you’ll want to cook dinner the rooster in batches. Overcrowding the skillet will trigger the rooster to steam and the feel shall be off.
What’s one of the simplest ways to retailer leftovers?
Retailer the rice, rooster, and veggies in separate containers within the fridge. Whenever you’re able to eat, reheat the rooster and rice, then add the hummus, veggies, and dressing contemporary.
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- 1 cup white jasmine rice
- 1.5 cups water
- 1.5 kilos boneless, skinless rooster – use thighs, breasts or tenders
- 2 tablespoons greek dressing
- ½ teaspoons salt
- 1 giant english cucumber
- 1 cup tomatoes – chopped
- ½ medium pink onion – thinly sliced
- ½ cup hummus
- 1/4 cup greek dressing
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Begin the rice within the instantaneous pot – rinse it nicely, drain it then add it to the moment pot. Cowl with 1.5 cups water and cook dinner excessive stress 3 minutes
1 cup white jasmine rice, 1.5 cups water
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Whereas rice is cooking, prep the rooster. Preheat a big skillet over medium warmth. Lower rooster into cubes, add 2 tablespoons dressing and 1/2 teaspoon salt. Stir nicely.
1.5 kilos boneless, skinless rooster, ½ teaspoons salt, 2 tablespoons greek dressing
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When the pan is sizzling, add the rooster, transfer rooster right into a single layer then don’t contact for five minutes. This helps type a crust. After 5 minutes, transfer rooster round, cooking 3-4 extra minutes till rooster is cooked by means of.
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Whereas rooster is cooking/resting, slice the cucumber, chop the tomato and slice the onion.
1 giant english cucumber, 1 cup tomatoes, ½ medium pink onion
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After rice is finished cooking, you possibly can manually launch stress or let it naturally launch for a couple of minutes. Fluff the rice with a fork.
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Assemble the bowls including rice, rooster, veggies, 2 tablespoons hummus and 1 tablespoon of Greek dressing to every bowl.
½ cup hummus, 1/4 cup greek dressing
- For the quickest prep, use rooster tenders, they’re the simplest to chop into cubes.
- I like Primal Kitchen Meals Greek Dressing, however use your favourite.
- When you don’t have an instantaneous pot, use fast cooking microwavable rice or frozen rice as a substitute.
- Add much more taste with olives, pickled pink onion or tzatziki sauce.
- When you double the recipe, cook dinner the rooster in batches.
Storing leftovers:
Retailer the rooster, rice and veggies separate in hermetic containers within the fridge for as much as 3 days.
When you’re able to take pleasure in, reheat the rooster and rice then assemble the bowls.
Vitamin Info
Vitamin Info
Quantity per Serving
The place does diet data come from? Vitamin details are supplied as a courtesy, sourced from the USDA Meals Database.
