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Mediterranean chicken grain bowl with quinoa, kidney beans, sweet corn, cucumber, tomatoes, and yogurt dressing.
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Mediterranean Chicken Grain Bowl

Course Dinner, Lunch, Side Dish
Cuisine Mediterranean
Diet Gluten Free
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 468kcal
Author Kate Hahnel

Ingredients

For the Bowl

  • 2 chicken breasts 394 g / 14 oz, cut in half horizontally
  • 3 cups cooked quinoa (from 1 cup uncooked quinoa)
  • ½ cup kidney beans drained and rinsed
  • 2 cups lettuce chopped
  • 5 cherry tomatoes halved
  • ¼ English cucumber diced
  • ¼ cup sweet corn
  • ¼ small onion finely sliced. You can also use marinated onion.
  • 2 tablespoon olive oil for marinating and cooking

Chicken Seasoning

  • ½ teaspoon cumin
  • ½ teaspoon thyme
  • 1 teaspoon dried parsley
  • ½ teaspoon oregano
  • ½ teaspoon cinnamon
  • 1 teaspoon garlic powder
  • ½ salt use more or less, to taste
  • black pepper to taste

Lemon Yogurt Dressing

  • 1 cup Greek yogurt
  • 1 teaspoon black pepper
  • 1 teaspoon salt
  • 2 teaspoon olive oil
  • 4 tablespoon lemon juice
  • 2 to 4 garlic cloves minced
  • 3 to 5 tablespoon water optional, to thin the dressing

Instructions

  • Cook the quinoa according to the package instructions. Set aside and allow it to cool.
  • Place the chicken in a bowl. Add 1 tablespoon olive oil, cumin, thyme, parsley, oregano, cinnamon, garlic powder, salt, and pepper. Toss until the chicken is evenly coated.
  • Prepare the dressing by combining the Greek yogurt, black pepper, salt, olive oil, lemon juice, and garlic in a bowl. Stir until smooth. Add water if needed to reach your preferred consistency.
  • Heat the remaining tablespoon of olive oil in a large pan over medium heat.
  • Cook the chicken for 2½ to 3 minutes on each side, until golden or until the internal temperature reaches 67°C (153°F). If the pan feels dry, add a little more oil as needed.
  • Transfer the chicken to a plate and allow it to rest for 5 minutes before slicing.
  • In a large bowl, combine the lettuce, quinoa, kidney beans, tomatoes, cucumber, sweet corn, and onion.
  • Top with the sliced chicken and salad dressing, then serve.

Notes

  • Use more or less dressing, as preferred. Save any leftover dressing in the fridge for up to 4 days. Stir before serving.

Nutrition

Calories: 468kcal | Carbohydrates: 44g | Protein: 39g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.02g | Cholesterol: 75mg | Sodium: 751mg | Potassium: 1024mg | Fiber: 7g | Sugar: 6g | Vitamin A: 389IU | Vitamin C: 16mg | Calcium: 122mg | Iron: 4mg