Chicken Greek Bowl
This is one of my go-to meal preps, it's relatively easy and quick, super tasty, and well-balanced in protein, fat, and carbs.
Equipment
- Rice cooker
- Large saute pan
- Baking sheet
- Aluminum foil
- Large bowl for mixing
- Sharp knife
- Cutting board
- 7 Tupperware containers
Ingredients
Protein
- 7 chicken thighs I prefer bone in, skin on, but that's optional
Carb and Veggie Blend
- 190 grams (1 cup) brown rice
- 180 grams (1 cup) quinoa
- 3 zucchini
- 2 bell peppers of choice I like the orange ones
- 1 tablespoon thyme
- 1 tablespoon rosemary
- salt and pepper to taste
Sauce
- 84 grams kalamata olives, chopped or more, to taste, I use about half of a big jar
- 336 grams (or 12 oz) feta, crumbled
- 22 ml olive oil (or garlic olive oil, depending on your love of garlic) plus more for cooking
- 60 grams tahini
- 24 ml lemon juice
- 24 ml apple cider vinegar
Instructions
- Pat dry your chicken thighs on all sides with a paper towel; we want these guys as dry as possible to get them nice and crispy--then lay them on a foil-lined baking sheet.Liberally salt and pepper these luscious thighs on both sides, cover them with more foil or some plastic wrap, and let them sit in the fridge while you do everything else. This will really amp up the flavor of your chicken, and get you extra crispy skin.
- In a rice cooker, cook brown rice and quinoa according to the brown rice instructions (for 2 cups of rice, even though half is quinoa) in your rice cooker, with salted water.
- Chop those veggies to about 1/2 inch pieces, and set aside until there's about 10 minutes left on your rice.
- When your rice has about 10 minutes left on it, take that chicken out of the fridge. The rice can sit for a bit while you cook the veggies and chicken. Preheat your oven to 375F/190C, and throw some olive oil (or garlic infused olive oil) on those thighs. I like to make sure they're coated well enough on both sides, gently rubbing them to avoid displacing too much of the seasoning.Stick those thighs in your preheated oven, they're done when a meat thermometer registers 165F/74C in the thickest part of your thickest thigh, try not to hit the bone.
- In a very large bowl, mix your olives, half of your feta (save the other half for later), 22ml of olive oil, tahini, lemon juice, and apple cider vinegar. I confess, I add a little salt and a decent amount of freshly ground black pepper to this, because I'm into it. This will be our Big Mixing Bowl for all our ingredients except the chicken.
- While your chicken is a-crispin, cook those veggies. Heat a large saute pan (I love cast iron) over medium-high and when it's hot, throw in a couple tablespoons of olive oil, and then your veggies. Feel free to generously salt and pepper this as well as adding your thyme and rosemary, and stir it around until veggies are tender.
- Throw those cooked veggies and your rice and quinoa into the sauce bowl, the Big Mixing Bowl, and, well, mix thoroughly.
- You gotta keep em separated, so get yourself 7 medium-large tupperware containers (or 6 and a bowl if you're hungry). Evenly divide the carb and veggie mix into 7 containers of choice, stick a chicken thigh on each one, then sprinkle the remaining feta over each "bowl."
- Depending on how fast you'll eat them, stick what you're not eating now in the fridge or freezer. I don't like eating cooked meat past 3 days in the fridge, so I fridge 3, freeze 3, eat 1, usually. Enjoy!
Notes
Macros (per bowl): Fat: 35g; Carbs: 48g; Protein: 39g