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Mediterranean Grain Bowl with Herb-Marinated Chicken and Lemon Tahini Drizzle

Mediterranean Grain Bowl with Herb-Marinated Chicken and Lemon Tahini Drizzle

Lunch
Prep Time
30min
Cook Time
40min
Servings
2
Calories
556
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Chef's Note

For a time-saving strategy, marinate the chicken overnight and cook the grains in advance. The tahini sauce can be made up to 3 days ahead and will actually develop more flavor as it sits. Just thin with a little water if it thickens in the refrigerator.

Tags
Mediterranean
chicken
grain bowl
healthy
herb-marinated
tahini
make-ahead
weekday lunch
Ingredients
  • 12 oz boneless skinless chicken breasts

  • 3 tablespoons extra virgin olive oil

  • 1 whole lemon

  • 4 cloves garlic cloves

  • 2 sprigs fresh rosemary

  • 4 sprigs fresh thyme

  • 1 tablespoon fresh oregano

  • 1 teaspoon za'atar spice blend

  • 3/4 cup farro

  • 1/4 cup bulgur wheat

  • 2 cups chicken broth

  • 1 medium red bell pepper

  • 1 medium zucchini

  • 1/2 medium red onion

  • 1 cup cherry tomatoes

  • 1/2 medium cucumber

  • 1/4 cup kalamata olives

  • 3 tablespoons tahini

  • 2 tablespoons Greek yogurt

  • 1 teaspoon honey

  • 1/4 cup fresh mint leaves

  • 1/4 cup fresh parsley

  • 2 oz feta cheese

  • 1 teaspoon kosher salt

  • 1/2 teaspoon black pepper

Instructions
  • 1

    Begin by preparing the chicken marinade. Zest the lemon and set aside 1 teaspoon of zest for the tahini sauce. Juice the lemon, reserving 1 tablespoon juice for the tahini sauce.

  • 2

    Mince 2 garlic cloves. Strip leaves from 2 sprigs rosemary and 4 sprigs thyme, then finely chop. Chop the fresh oregano.

  • 3

    In a medium bowl, combine 2 tablespoons olive oil, remaining lemon juice, minced garlic, chopped herbs, 1/2 teaspoon za'atar, 1/2 teaspoon salt, and 1/4 teaspoon pepper.

  • 4

    Butterfly the chicken breasts by slicing horizontally through the middle, creating two thinner pieces. Place chicken between plastic wrap and gently pound to even thickness (about 1/2 inch).

  • 5

    Add chicken to the marinade, turning to coat evenly. Cover and refrigerate for at least 30 minutes (or up to 4 hours for more flavor).

  • 6

    Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.

  • 7

    Wash the red bell pepper, zucchini, and red onion. Cut the bell pepper into 1-inch pieces, slice zucchini into 1/2-inch half-moons, and cut onion into 1/2-inch wedges.

  • 8

    Place vegetables on the prepared baking sheet. Toss with 1/2 tablespoon olive oil, remaining 1/2 teaspoon za'atar, 1/4 teaspoon salt, and 1/8 teaspoon pepper.

  • 9

    Roast vegetables for 20-25 minutes, stirring halfway through, until tender and slightly caramelized.

  • 10

    While vegetables roast, rinse farro and bulgur in a fine-mesh sieve under cold water.

  • 11

    In a medium saucepan, bring chicken broth to a boil. Add farro, reduce heat to low, cover and simmer for 15 minutes.

  • 12

    Add bulgur to the same pot, stir once, cover again and remove from heat. Let stand for 15 minutes until both grains are tender and liquid is absorbed.

  • 13

    Meanwhile, prepare the tahini sauce. Mince the remaining 2 garlic cloves. In a small bowl, whisk together tahini, Greek yogurt, reserved lemon zest, reserved 1 tablespoon lemon juice, minced garlic, honey, 1/4 teaspoon salt, and 2 tablespoons water until smooth. If too thick, add more water 1 teaspoon at a time.

  • 14

    Wash and dice the cucumber. Wash cherry tomatoes and cut in half. Pit and halve the kalamata olives if whole. Wash, dry, and roughly chop the mint and parsley leaves.

  • 15

    Heat a grill pan or skillet over medium-high heat. Remove chicken from marinade, letting excess drip off. Cook chicken for 4-5 minutes per side until internal temperature reaches 165°F (74°C) and exterior has nice grill marks.

  • 16

    Let chicken rest for 5 minutes, then slice against the grain into strips.

  • 17

    Fluff the cooked grains with a fork and divide between two bowls.

  • 18

    Arrange roasted vegetables, cucumber, cherry tomatoes, and olives around the grains.

  • 19

    Place sliced chicken on top and sprinkle with crumbled feta cheese.

  • 20

    Drizzle with lemon-tahini sauce and garnish with chopped fresh herbs.

  • 21

    Finish with a light drizzle of remaining 1/2 tablespoon olive oil and a pinch of freshly ground black pepper.

Nutrition Information (per serving)
556
Calories
35g
Protein
63g
Carbs
19g
Fat

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