Mediterranean Grain Bowl with Herb-Marinated Chicken
25min
35min
4
485
Chef's Note
This recipe perfectly demonstrates the 'Rule of Three' principle from the blog post. You have one protein (chicken), one grain (quinoa), and multiple vegetable preparations that can be mixed and matched throughout the week. Prep extra chicken and quinoa to use in wraps, salads, or paired with different roasted vegetables for variety. The components stay fresh for 4-5 days and can be combined in countless ways, preventing meal prep monotony while maximizing your Sunday efficiency.
Tags
Ingredients
1.5 pounds boneless skinless chicken thighs
3 tablespoons lemon juice
5 tablespoons olive oil
3 whole garlic cloves, minced
2 teaspoons dried oregano
1 teaspoon ground cumin
1.5 teaspoons salt
0.5 teaspoon black pepper
1.5 cups quinoa
3 cups vegetable or chicken broth
2 cups cherry tomatoes
1 large cucumber, diced
1 whole red bell pepper, diced
0.5 whole red onion, thinly sliced
0.5 cup kalamata olives, halved
0.75 cup crumbled feta cheese
0.25 cup fresh parsley, chopped
3 tablespoons tahini
2 tablespoons water
2 tablespoons lemon juice for dressing
Instructions
- 1
Prepare the marinade by whisking together 3 tablespoons lemon juice, 2 tablespoons olive oil, minced garlic, oregano, cumin, 1 teaspoon salt, and black pepper. Place chicken thighs in a container, pour marinade over, and refrigerate for at least 15 minutes (or prep this the night before for maximum flavor).
- 2
Rinse quinoa thoroughly under cold water. In a medium saucepan, combine quinoa and broth, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand covered for 5 minutes, then fluff with a fork and let cool slightly.
- 3
While quinoa cooks, prep all vegetables: halve cherry tomatoes, dice cucumber and bell pepper, thinly slice red onion, halve olives, and chop parsley. Store each in separate small containers or arrange in sections of your meal prep containers—this is your mise en place in action.
- 4
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Remove chicken from marinade and cook for 6-7 minutes per side until golden brown and internal temperature reaches 165°F. Transfer to a cutting board and let rest for 5 minutes before slicing into strips.
- 5
Make the tahini dressing by whisking together tahini, 2 tablespoons water, 2 tablespoons lemon juice, remaining 2 tablespoons olive oil, and 0.5 teaspoon salt. Add more water if needed to reach drizzling consistency.
- 6
Assemble meal prep containers (or individual bowls): divide quinoa among four containers as your base. Arrange sliced chicken, tomatoes, cucumber, bell pepper, red onion, and olives in separate sections. Top with crumbled feta and fresh parsley.
- 7
Store dressing separately in small containers. Containers will keep refrigerated for 4-5 days. When ready to eat, drizzle with tahini dressing and enjoy cold or gently reheat the chicken and quinoa if preferred.
Nutrition Information (per serving)
485
32g
42g
20g
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