Mediterranean Diet Healthy Dinners for Every Night
Enjoy a healthy Mediterranean diet wrapped in marinated chicken and fresh vegetables, perfect for every night.
Equipment
- skillet
- mixing bowl
- pot for rice
Ingredients
Chicken Marinade
- 2 pieces boneless skinless chicken breasts cut into chunks
- 2 tablespoons olive oil
- 3 cloves garlic minced
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- ½ teaspoon ground cumin
- ½ teaspoon black pepper
- ½ teaspoon salt
- 1 piece lemon juiced
Rice and Vegetables
- 1 cup long grain rice
- 2 cups chicken broth or water
- 1 tablespoon olive oil
- ½ teaspoon salt
- 1 cup cherry tomatoes diced
- 1 cup cucumber chopped
- ½ piece red onion finely chopped
- ½ cup zucchini diced
- ½ cup bell peppers diced
- 2 tablespoons fresh parsley chopped
- 2 tablespoons feta cheese optional
- 1 tablespoon lemon zest
Instructions
Preparation Steps
- In a bowl, mix olive oil, garlic, oregano, paprika, cumin, salt, pepper, and lemon juice, then coat the chicken and marinate for 20–30 minutes.
- Rinse the rice until clear, then cook with broth, olive oil, and salt for 15–18 minutes until fluffy.
- Heat a skillet over medium-high heat and sear the chicken for 4–5 minutes per side until golden and fully cooked.
- In the same pan, sauté zucchini and bell peppers for 3–4 minutes, then add tomatoes briefly before removing from heat.
- Mix in fresh cucumber and red onion with the cooked vegetables.
- Assemble bowls with rice as the base, then layer vegetables and chicken on top.
- Garnish with parsley, lemon zest, feta cheese, and a drizzle of olive oil before serving.
Notes
Feta cheese is optional but adds flavor. Feel free to customize the vegetables based on what you have on hand.
Nutrition
Serving: 1bowlCalories: 450kcalCarbohydrates: 55gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 10gCholesterol: 80mgSodium: 600mgFiber: 3gSugar: 3g
Tried this recipe?Let us know how it was!