High Protein Greek Chicken Bowl
High Protein Greek Chicken Bowl is a quick 35-minute dinner with 51 grams of protein per serving, fresh vegetables, rice, feta, and creamy lemon yogurt sauce.
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Equipment
Ingredients
For the Bowl:
- 1½ pounds boneless skinless chicken breast
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- ½ teaspoon onion powder
- ½ teaspoon dried parsley
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 cups cooked brown rice
- 4 cups chopped romaine lettuce
- 1 cup cucumbers chopped
- 1 cup cherry tomatoes halved
- 1 cup chickpeas well drained and rinsed
- ¼ cup red onion chopped
- ½ cup reduced-fat feta cheese crumbled
- 2 tablespoon chopped fresh parsley
- 1 lemon cut into wedges
For the Creamy Lemon Yogurt Sauce:
- ½ cup plain nonfat greek yogurt
- 1 tablespoon light Mayonnaise
- 1 tablespoon lemon juice
- 1 tablespoon water
- ½ teaspoon garlic powder
- ⅛ teaspoon salt
- ⅛ teaspoon ground black pepper
Instructions
- Pat the chicken dry with paper towels.
- Season the chicken with garlic powder, dried oregano, onion powder, dried parsley, salt, and black pepper.
- In a large skillet, heat the olive oil over medium heat.
- Add the chicken to the skillet. Cook for 6 to 7 minutes per side, or until the chicken reaches an internal temperature of 165°F.
- Transfer the chicken to a cutting board. Let the chicken rest for 5 minutes.
- Slice or dice the chicken.
- In a small bowl, add the Greek yogurt, light mayonnaise, lemon juice, water, garlic powder, dried oregano, salt, and black pepper. Using a wire whisk, mix until smooth.
- Divide the brown rice between 4 bowls. Add the romaine lettuce to each bowl. Top with the chicken, cucumber, tomatoes, chickpeas, red onion, feta cheese, and fresh parsley.
- Drizzle the creamy lemon yogurt sauce over each bowl. Serve with lemon wedges.
Notes
Tips and Tricks
Keep the sauce separate for meal prep - Store the yogurt sauce in its own container so the lettuce and vegetables stay crisp. Use evenly sized chicken breasts - Chicken pieces that are close in thickness cook more evenly in the skillet. Let the rice cool for meal prep - Cool cooked rice before sealing it in containers to reduce extra moisture. Drain the chickpeas well - Extra liquid from the chickpeas can collect at the bottom of the bowls.Storing and Reheating
Store - Keep the chicken, rice, vegetables, feta, and sauce in separate airtight containers in the refrigerator for up to 4 days. Reheat in Microwave - Place the chicken and rice in a microwave-safe dish. Heat until warmed through, then add the cold vegetables, feta, and yogurt sauce. Reheat on Stovetop - Place the chicken and rice in a skillet over medium-low heat. Add a small splash of water and heat until warmed through.Nutrition
Calories: 504kcalCarbohydrates: 46gProtein: 51gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.02gCholesterol: 121mgSodium: 782mgPotassium: 1196mgFiber: 8gSugar: 7gVitamin A: 4550IUVitamin C: 33mgCalcium: 114mgIron: 4mg
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