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 proper notes: juicy Greek hen, creamy hummus, crisp cucumbers, juicy tomatoes, purple onion, and a easy drizzle of Greek dressing, all served over heat rice. It’s Mediterranean-inspired consolation meals that’s straightforward sufficient for a weeknight however scrumptious sufficient to meal prep for the week.
I ran a meal prep enterprise and labored with a whole lot of ladies who needed meals that have been excessive in protein, balanced, and stuffed with taste; but additionally lifelike for his or her busy lives. Recipes like this one test each field: easy substances, fast prep, and plenty of flexibility. You possibly can preserve it primary or load it up with extras like olives, pickled purple onions, or tzatziki sauce.
In case you love this Mediterranean hen bowl as a lot as I do, remember to attempt my Italian Hen and Veggies or Buffalo Hen Rice Bowls subsequent. These are excellent examples of how one can construct a flavorful, excessive protein meal with out spending hours within the kitchen, and so they’re at all times a success with my readers seeking to eat more healthy, one bowl at a time.
Find out how to make Mediterranean Hen Bowls
Ideas for the BEST Greek Hen Bowls
- Use hen tenders for fast prep – Hen tenders are straightforward to chop into cubes and prepare dinner rapidly. They’re excellent for weeknight meals whenever you’re brief on time.
- Use a sizzling skillet – To get the optimum sear with a golden crust on the hen, ensure you let the skillet preheat 4-5 minutes earlier than including the hen. As soon as the hen is within the pan in a single layer, don’t contact it for five minutes. This ensures sear on the hen.
- Select a hummus you like – The hummus provides creaminess and further taste to the bowl. I like to change it up with traditional, roasted purple pepper, or kalamata olive hummus, relying on what I’ve available.
- Double the hen bites – The Greek hen bites are so versatile. Make additional and use them in wraps, salads, and even tossed into pasta all through the week. Simply remember to prepare dinner the hen in batches for the perfect 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
In case you’re tight on time, listed here are a couple of straightforward 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 upfront – 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 – In case you’re actually brief on time, use rotisserie hen or pre-cooked hen 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 possibly can serve the Greek hen 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 might even be nice with shrimp or salmon (these air fryer salmon cubes can be excellent).
How a lot dressing ought to I exploit?
I like to recommend beginning with 1 tablespoon per bowl. In case your hummus is already stuffed with taste, it’s possible you’ll not want way more. Style and modify to your liking.
Can I double the recipe?
Sure, however it would be best to prepare dinner the hen in batches. Overcrowding the skillet will trigger the hen to steam and the feel will probably be off.
What’s the easiest way to retailer leftovers?
Retailer the rice, hen, and veggies in separate containers within the fridge. While you’re able to eat, reheat the hen 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 hen – use thighs, breasts or tenders
- 2 tablespoons greek dressing
- ½ teaspoons salt
- 1 giant english cucumber
- 1 cup tomatoes – chopped
- ½ medium purple onion – thinly sliced
- ½ cup hummus
- 1/4 cup greek dressing
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Begin the rice within the on the spot pot – rinse it nicely, drain it then add it to the moment pot. Cowl with 1.5 cups water and prepare dinner excessive stress 3 minutes
1 cup white jasmine rice, 1.5 cups water
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Whereas rice is cooking, prep the hen. Preheat a big skillet over medium warmth. Reduce hen into cubes, add 2 tablespoons dressing and 1/2 teaspoon salt. Stir nicely.
1.5 kilos boneless, skinless hen, ½ teaspoons salt, 2 tablespoons greek dressing
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When the pan is sizzling, add the hen, transfer hen right into a single layer then don’t contact for five minutes. This helps type a crust. After 5 minutes, transfer hen round, cooking 3-4 extra minutes till hen is cooked by means of.
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Whereas hen is cooking/resting, slice the cucumber, chop the tomato and slice the onion.
1 giant english cucumber, 1 cup tomatoes, ½ medium purple onion
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After rice is completed cooking, you may 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, hen, 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 hen tenders, they’re the simplest to chop into cubes.
- I like Primal Kitchen Meals Greek Dressing, however use your favourite.
- In case you don’t have an on the spot pot, use fast cooking microwavable rice or frozen rice as a substitute.
- Add much more taste with olives, pickled purple onion or tzatziki sauce.
- In case you double the recipe, prepare dinner the hen in batches.
Storing leftovers:
Retailer the hen, rice and veggies separate in hermetic containers within the fridge for as much as 3 days.
If you end up able to take pleasure in, reheat the hen and rice then assemble the bowls.
Diet Info
Diet Information
Quantity per Serving
The place does vitamin information come from? Diet details are offered as a courtesy, sourced from the USDA Meals Database.
