Meal Prep Greek Chicken Rice Bowls
User Reviews
4.9
Meal Prep Greek Chicken Rice Bowls
Description
Meal Prep Greek Chicken Rice Bowls feature sliced chicken breasts marinated in a mix of lemon juice, red wine vinegar, olive oil, garlic, and oregano to infuse bright, herbaceous flavor. The chicken is cooked separately and layered over brown rice that has been cooked in chicken broth for extra savoriness. Fresh vegetables like cucumbers, cherry tomatoes, orange bell peppers, and kalamata olives provide crunch and tang. Crumbled feta cheese sprinkled on top adds a creamy and salty element that complements the acidic marinade. The components are kept separate until serving, allowing the chicken and rice to be warmed while fresh vegetables maintain their crispness.
The bowls can be assembled for meal prepping, making it easy to portion and pack for the week. When ready to eat, warming the chicken and rice before adding the fresh veggies and finishing with olive oil and lemon juice highlights their fresh flavors. This recipe balances comforting cooked grains and protein with bright Mediterranean ingredients.
The recipe notes suggest packing the vegetables separately for easy reheating and offer guidance for freezing the prepared bowls without the vegetables for up to 3 months. Thawing overnight in the fridge before reheating ensures even warming.
Ingredients
- 1 1/2 pounds boneless (skinless chicken breasts (2 large or 3 small))
- 2 tablespoons lemon juice fresh
- 2 tablespoons red wine vinegar
- 1 tablespoon extra virgin olive oil
- 3 cloves garlic (minced)
- 2 teaspoons oregano dried
- 1-1/4 cups brown rice such as Uncle Bens 10 min rice, quick cooking
- 2 cups chicken broth low sodium
- 1 cherry tomatoes dry pint, or grape tomatoes
- 1 cucumber peeled, seeded and cut into bite-sized pieces, medium
- 1 bell pepper cut into 1-inch pieces, small, orange
- 20 kalamata olives sliced, pitted
- 4 teaspoons extra virgin olive oil
- 1 lemon quartered, medium
- 1/4 cup feta cheese crumbled
Instructions
- Combine lemon juice, vinegar, olive oil, garlic and oregano in a small bowl.
- Slice the chicken breasts. Place 3/4 cup rice in each bowl, top with chicken, 1/4 of the tomatoes, cucumbers, pepper and olives.
- Slice the chicken breasts. In 4 meal containers, layer 3/4 cup rice and 1/4 of the chicken, in separate containers or baggies pack ¼ of the tomatoes, cucumbers, bell pepper, olives and feta.
- Place the chicken breasts, 1 at a time, in a Ziploc bag. Pound with a mallet or rolling pin to an even thickness, about ½ inch thick, being careful not to puncture the bag.
- Drizzle with 1 teaspoon oil, lemon juice from 1 wedge, 1 tablespoon feta cheese and a sprinkle of parsley.
- When ready to eat, heat the chicken and rice, top with veggies, olives and cheese and drizzle with 1 teaspoon olive oil and lemon juice from 1 wedge.
- Add marinade to the bag. Allow to marinate for at least 30 minutes or up to overnight in the refrigerator.
- Bring the rice and broth to a boil. Reduce heat to simmer, cover and cook 10 to 12 minutes (or until rice is tender and broth is absorbed).
- Meanwhile preheat a grill, grill pan or heavy skillet over medium heat. Spray with oil and add the chicken, discard the marinade.
- Cook 5 to 6 minutes per side or until chicken is cooked through. Allow chicken to rest while you make the rest of the bowl.
Notes
- Store the vegetable components in separate containers or bags to keep them fresh and crisp until serving.
- You can freeze the prepared chicken and rice bowls without the vegetables for up to three months; thaw overnight in the refrigerator before reheating.
- Reheat the chicken and rice thoroughly but add fresh vegetables and feta after warming to maintain texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 418 kcal
% Daily Value*
| Serving | 1bowl | |
| Calories | 418kcal | 21% |
| Carbohydrates | 23g | 8% |
| Protein | 44g | 88% |
| Fat | 17g | 26% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 133mg | 44% |
| Sodium | 781.5mg | 33% |
| Fiber | 2.5g | 10% |
| Sugar | 2.5g | 5% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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