Mediterranean Grain Bowl with Herb-Marinated Chicken
25min
20min
4
485
Chef's Note
This recipe demonstrates optimal meal prep storage strategies from the blog post: marinate chicken for only 15-20 minutes (not days in advance) to prevent texture breakdown, cook the chicken to use within 4 days, and store wet ingredients (tomatoes, feta) separately from grains to maintain texture. The quinoa stays fresh for 4 days when cooled quickly and stored in an airtight container, while the cut vegetables follow the 3-day timeline for maximum crispness. Assemble bowls fresh each day for the best eating experience.
Tags
Ingredients
1.5 lbs boneless, skinless chicken breasts
1/4 cup extra virgin olive oil
3 tablespoons fresh lemon juice
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon salt
1/2 teaspoon black pepper
1 cup quinoa, uncooked
2 cups water or chicken broth
2 cups cherry tomatoes, halved
1 medium cucumber, diced
1/2 medium red onion, thinly sliced
1/2 cup Kalamata olives, pitted and halved
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
4 whole lemon wedges for serving
Instructions
- 1
In a shallow dish, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add chicken breasts and turn to coat. Let marinate for 15-20 minutes at room temperature (no longer to avoid the danger zone).
- 2
While chicken marinates, rinse quinoa in a fine-mesh strainer. In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
- 3
Heat a large skillet or grill pan over medium-high heat. Remove chicken from marinade (discard remaining marinade) and cook for 6-7 minutes per side, until internal temperature reaches 165°F. Transfer to a cutting board and let rest for 5 minutes before slicing.
- 4
While chicken rests, prepare vegetables: halve cherry tomatoes, dice cucumber, slice red onion, and halve olives. Chop fresh parsley.
- 5
To assemble bowls, divide cooked quinoa among four containers or bowls. Top each with sliced chicken, cherry tomatoes, cucumber, red onion, and olives.
- 6
Sprinkle crumbled feta cheese and fresh parsley over each bowl. Serve with lemon wedges on the side.
- 7
For meal prep: Store components separately in airtight containers. Keep cooked quinoa and chicken for up to 4 days refrigerated. Store cut vegetables in separate containers for up to 3 days. Add feta and assemble just before eating for best texture.
Nutrition Information (per serving)
485
42g
38g
18g
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