Mediterranean Grain Bowl With Chicken Recipe

Now that the New Year is upon us, it is time to share my Mediterranean Grain Bowl with Chicken recipe. It is one of my favorite lunch and dinner recipes to make when I am on a mission to eat healthier without the worry of sacrificing flavor.

This dish is inspired by an item that I first had at Panera Bread. The base of the dish consists of healthy mixed greens, brown rice and protein packed quinoa.

Then it is topped with classic Mediterranean vegetables, olives, and slices of cooked chicken. Top it off with a dollop of hummus, Greek yogurt and Tahini dressing and you have a delicious and healthy meal for two.

Best of all, with a few simple and pre-made ingredients this recipe comes together in a matter of minutes. Not to mention that it is much more inexpensive when you make it at home.

However before we get started on how to make the dish, let me explain a little more about what you will need.

Mediterranean Grain Bowl Ingredients

• Cooked and sliced chicken breast
• Mixed greens, chopped romaine lettuce or arugula
• Cooked brown rice and quinoa mixture
• Grape tomatoes
• Kalamata olives
• Cucumber
• Crumbled Feta cheese
• Lemon juice
• Greek yogurt
• Hummus
• Tahini Dressing (optional)

What is Quinoa?

Quinoa (pronounced KEEN-wah) is a whole grain that is increasingly popular due to its numerous health benefits and versatility. It is high in protein, an excellent source of fiber and is rich in vitamins and minerals.

This super food is also low in calories and fat and is naturally gluten-free. It is very popular gain consumed at the start of every new year because it aids in weight management and boosts energy levels.

Most often it is served as a replacement for rice or couscous. You can use it in salads, soups, stews, casseroles and even in smoothies or breakfast bowls (like this Apple Quinoa Breakfast Bowl recipe).

Quinoa is typically sold in bags and can be found at the grocery store near the rice or pasta. However, you must choose which variety of quinoa that you would like to use in your Mediterranean Grain Bowl.

Types of quinoa:

• White: Most common type, mild flavor, cooks quickly
• Red: Nutty flavor, holds its shape well
• Black: Earthy flavor, longer cooking time
• Tricolor: Blend of white, red, and black quinoa

*If trying quinoa for the first time it is best to start with white quinoa.

How To Cook Quinoa

Cooking quinoa is a simple process, but there are a few key steps to follow to ensure it comes out fluffy and delicious and ready for to serve for your Mediterranean Grain Bowl.

1. Rinse the quinoa: Place the quinoa in a fine-mesh strainer and rinse it under cold running water for about 30 seconds. This removes any bitterness caused by saponins, a natural coating on the exterior of the quinoa grains.
2. Use broth for the most flavor: In a saucepan, combine the rinsed quinoa and chicken broth. You can use water, but for the most flavor it is best to use chicken or vegetable broth. You will need a 1:2 quinoa to liquid ratio.
3. Bring to a boil: Over medium-high heat, bring the mixture to a boil.
4. Reduce heat and simmer: Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and simmer for 15-20 minutes. Similar to cooking rice, the quinoa will be ready when it absorbs all of the moisture.
5. Let it rest: Remove the saucepan from the heat and let the quinoa rest for 5 minutes, covered. This allows the remaining liquid to be absorbed and the quinoa to become fluffy.
6. Fluff with a fork: Fluff the quinoa with a fork to separate the grains.
7. Season and serve: Season the quinoa with salt to taste and add it to your Mediterranean grain bowl.

Instant Pot Instructions To Cook Quinoa

However you can also cook quinoa in a pressure cooker. It is an easy process that is commonly known as the 1:1:1 method. 1 cup of quinoa, 1 cup of water, 1 minute cook time.

Although the cook time requires only 1 minute, it will take an additional 5 minutes for the Instant Pot to come to pressure. And then another 10 minutes for the pressure to release after it is finished cooking and before the quinoa is ready to add to your Mediterranean Grain Bowl.

Quick 90 Second Brown Rice & Quinoa

Although it is more cost effective to cook your own quinoa, there is a quick and easy option to getting your Mediterranean bowl on the table quicker.

Most grocery stores now carry a brown rice & quinoa pre-cooked mixture that takes only 90 seconds to heat. Look for this produce in the rice aisle next to the other instant rice products.

These microwave bags and boxes are a popular option for busy individuals seeking a quick and easy side dish. They are quick and convenient as they eliminate the need for measuring, rinsing, and cooking both rice and quinoa from scratch. 

However be sure to buy one extra bag or box so you can use it in this Teriyaki Salmon Rice Bowl recipe. It is another delicious and healthy recipe that is popular this time of the year.

Mediterranean Grain Bowl Chicken Marinade

If you are making your chicken from scratch, I highly suggest that you marinate the chicken to give your Mediterranean grain bowl the most flavor. You can use your favorite chicken marinade or use this quick and easy Mediterranean marinade:

• ½ cup fresh lemon juice
• ¼ cup extra-virgin olive oil
• 2 cloves garlic, minced
• 1 tablespoon prepared yellow mustard
• 2 teaspoons ground dried oregano

Mix the marinade ingredients together and then put it in a resealable plastic bag. Add the chicken breast to the bag and coat the chicken. Let it sit for 1 hour, then cook using your preferred cooking method.

Easy Tahini Dressing Recipe

Although not necessary, tahini dressing is a great addition to this recipe. Here is an easy recipe to make the homemade dressing:

Ingredients

• 1⁄4 cup tahini (ground sesame seeds)*
• 1⁄8 tsp tsp sea salt
• 1⁄8 tsp garlic powder
• 1⁄4 cup warm water, more or less to thin the dressing

*Tahini most often can be found in the condiment aisle at the grocery store. It is sold in glass or plastic jars and looks like a light colored peanut butter spread.

Instructions

Add the tahini, sea salt and garlic powder in a small bowl and whisk until well combined. Slowly drizzle warm water in the bowl and whisk until the dressing is pourable. Refrigerate until ready to use.

This recipe will make approximately 4 tablespoons of tahini dressing that you can use on your Mediterranean grain bowl or in salads.

Mediterranean Grain Bowl

*A printable recipe card is located at the bottom of this article which contains the specific measurements, temperatures and cook times. However, continue reading below to learn about more helpful tips about this specific recipe.

INGREDIENTS

• 1 large chicken breast, cooked and sliced
• 2 cups mixed greens (or romaine or arugula)
• 2 cups cooked brown rice and quinoa
• 10 grape tomatoes sliced
• 1/3 cup kalamata olives
• 1/2 cup sliced cucumber
• 1/3 cup crumbled feta cheese
• 1 tablespoon lemon juice
• 1/3 cup greek yogurt
• 1/2 cup hummus
• 1/4 cup tahini salad dressing (optional)

INSTRUCTIONS

Before beginning this recipe, be sure to have cooked and sliced chicken on hand and cooked quinoa and/or brown rice.

Start by washing and drying the mixed greens, chopped romaine or arugula (if not pre-washed) and then divide the greens between two, large shallow serving bowls. Then divide the quinoa and/or brown erice and add it to the bowls.

Slice the chicken and then portion them evenly into the bowls. Set aside.

Slice the cucumber in half lengthwise and then cut in small half circles. Cut the cherry tomatoes and olives in half. Then set the bowls aside.

Divide the hummus and Greek yogurt and then place a mound of each in both bowl. Then add half of the tomatoes, cucumbers and olives in each bowl.

Crumble the Feta cheese over top and then drizzle the top with lemon juice.

Season with salt and pepper to taste. Then serve and top the Mediterranean Grain Bowl with tahini dressing if desired.

Enjoy! Mary

Follow My Facebook Page For Great Recipes For Two! I Cook For Two Facebook Page

To receive FREE recipes delivered directly to your email, be sure to sign up for the iCookfortwo newsletter. A sign up form is located in the middle of this article. If you have any questions, comments, or want to submit an idea for a recipe for two, feel free to email at mary@icookfortwo.com