
Mediterranean Grain Bowl with Herb-Marinated Chicken and Lemon Tahini Drizzle
30min
40min
2
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.
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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
35g
63g
19g
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