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Mediterranean cuisine is celebrated for its vibrant flavors and health benefits, making it a favorite among food enthusiasts and nutritionists alike. Rooted in the culinary traditions of countries bordering the Mediterranean Sea, this cuisine emphasizes the use of fresh, seasonal ingredients, healthy fats, and a variety of grains, fruits, and vegetables. Known for its heart-healthy benefits, Mediterranean cuisine has been linked to reduced risks of chronic diseases such as heart disease and diabetes, owing to its focus on whole foods and balanced nutrition.

Mediterranean Grilled Chicken Bowls

Discover the delightful flavors of Mediterranean Grilled Chicken Bowls, a nutritious and satisfying meal perfect for lunch or dinner. Packed with fresh ingredients like succulent grilled chicken, hearty grains, and vibrant vegetables, this dish showcases the rich culinary traditions of the Mediterranean. Learn how to create a flavorful marinade, prepare a creamy yogurt-tahini dressing, and assemble a beautiful bowl that’s both visually appealing and healthful. Enjoy a wholesome meal that caters to various dietary needs while embracing the essence of Mediterranean cooking!
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Ingredients
  

For the Chicken Marinade:

1 lb boneless, skinless chicken thighs

3 tablespoons extra virgin olive oil

Juice of 1 fresh lemon

3 cloves garlic, minced

1 tablespoon dried oregano

1 teaspoon smoked paprika

Salt and freshly ground black pepper, to taste

For the Grain Base:

1 cup quinoa or brown rice

2 cups vegetable or chicken broth

1 teaspoon olive oil

Salt, to taste

For the Toppings:

1 cup cherry tomatoes, halved

1 cucumber, diced into bite-sized pieces

1/2 red onion, thinly sliced

1/2 cup Kalamata olives, pitted and halved

1 cup crumbled feta cheese

Fresh parsley, chopped (for garnish)

For the Dressing:

1/4 cup creamy Greek yogurt

2 tablespoons tahini

1 tablespoon fresh lemon juice

1 clove garlic, minced

Water (to thin as needed)

Salt and freshly ground black pepper, to taste

Instructions
 

Marinate the Chicken: In a medium-sized bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, smoked paprika, and a generous pinch of salt and pepper. Add the chicken thighs to the marinade, ensuring they are well coated. Cover the bowl and refrigerate for at least 30 minutes, but ideally for up to 4 hours to enhance the flavor.

    Cook the Grain Base: Rinse the quinoa or brown rice under cold running water to remove any surface starch. In a saucepan, combine the rinsed quinoa or brown rice with vegetable or chicken broth, olive oil, and a pinch of salt. Bring to a vigorous boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer. Quinoa will take about 15 minutes, while brown rice requires 30-40 minutes, or until all the liquid is absorbed and the grains are tender. After cooking, remove from heat and let it sit for 5 minutes with the lid on. Fluff with a fork before serving.

      Prepare the Dressing: In a small mixing bowl, combine the Greek yogurt, tahini, lemon juice, and minced garlic. Season with salt and pepper. Gradually add water, one tablespoon at a time, mixing until you achieve your desired consistency – a drizzle should flow smoothly but not be too thin. Set aside.

        Grill the Chicken: Preheat your grill or grill pan to medium-high heat. Remove the chicken from the marinade and place it on the grill, cooking for about 5-7 minutes per side, or until the chicken is fully cooked through and the internal temperature reaches 165°F (75°C). Once cooked, allow the chicken to rest for a few minutes before slicing it into strips.

          Assemble the Bowls: In each serving bowl, start with a generous scoop of the prepared quinoa or brown rice as your base. Layer on the sliced grilled chicken, followed by the halved cherry tomatoes, diced cucumber, thinly sliced red onion, Kalamata olives, and a sprinkle of crumbled feta cheese.

            Drizzle and Garnish: Finish each bowl by drizzling a generous amount of the yogurt-tahini dressing over the top. Garnish with freshly chopped parsley for a pop of color and flavor. Serve with lemon wedges on the side to add an extra zesty touch.

              Prep Time: 15 minutes | Total Time: 1 hour | Servings: 4

                Presentation Tips: Serve arranged neatly in shallow bowls or plates, allowing the vibrant colors of the toppings to shine. Add a lemon wedge on the side of each bowl for a refreshing garnish. Enjoy your flavorful Mediterranean feast!