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Mediterranean Diet Healthy Dinners for Every Night

Mediterranean Diet Healthy Dinners for Every Night

Discover Mediterranean Diet Healthy Dinners for Every Night with this vibrant chicken and rice bowl packed with fresh flavors and healthy ingredients.
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Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Course Dinner
Cuisine Mediterranean
Servings 4 bowls
Calories 450 kcal

Equipment

  • skillet
  • bowl
  • Pot for rice

Ingredients
  

Chicken Marinade

  • 2 boneless skinless chicken breasts cut into chunks
  • 2 tablespoons olive oil for marinating
  • 3 cloves garlic minced
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  • 1 lemon juiced

Rice and Base

  • 1 cup long grain rice
  • 2 cups chicken broth or water
  • 1 tablespoon olive oil for cooking rice
  • ½ teaspoon salt

Vegetables

  • 1 cup cherry tomatoes diced
  • 1 cup cucumber chopped
  • ½ red onion finely chopped
  • ½ cup zucchini diced
  • ½ cup bell peppers diced

Garnish

  • 2 tablespoons fresh parsley chopped
  • 2 tablespoons feta cheese optional
  • 1 tablespoon lemon zest

Instructions
 

Preparation

  • In a bowl, mix olive oil, garlic, oregano, paprika, cumin, salt, pepper, and lemon juice, then coat the chicken and marinate for 20–30 minutes.
  • Rinse the rice until clear, then cook with broth, olive oil, and salt for 15–18 minutes until fluffy.
  • Heat a skillet over medium-high heat and sear the chicken for 4–5 minutes per side until golden and fully cooked.
  • In the same pan, sauté zucchini and bell peppers for 3–4 minutes, then add tomatoes briefly before removing from heat.
  • Mix in fresh cucumber and red onion with the cooked vegetables.
  • Assemble bowls with rice as the base, then layer vegetables and chicken on top.
  • Garnish with parsley, lemon zest, feta cheese, and a drizzle of olive oil before serving.

Notes

For extra flavor, marinate the chicken longer if time allows, up to 2 hours. Use leftover or pre-cooked rice to save time on busy evenings. Add fresh herbs and lemon juice just before serving to keep flavors bright and fresh.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 42gProtein: 32gFat: 16gSaturated Fat: 3gPolyunsaturated Fat: 11gCholesterol: 75mgSodium: 600mgFiber: 5gSugar: 5g
Keyword Balanced Meal, Chicken and Rice, easy recipe, Healthy Dinners, Mediterranean diet, quick dinner
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