Greek chicken bowls
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INGREDIENTS
- 2 pounds boneless skinless chicken breasts
- 1/4 cup olive oil
- 3 Tbs garlic minced (Note ; adjust to preference)
- 1/3 cup fresh lemon juice
- 1 Tbs red wine vinegar
- 1 Tbs dried oregano
- 1/3 cup plain Greek yogurt
- Kosher salt and freshly ground black pepper ; to taste
- Cucumber Salad
- 2 English cucumbers peeled and sliced
- 1/3 cup lemon juice
- 2 Tbs olive oil
- 1 Tbs red wine vinegar
- 1/2 Tbs minced garlic
- 1/2 tsp dried oregano
- Tzatziki Sauce
- 1 cup plain Greek yogurt
- 1 English cucumber finely diced
- 1 Tbs minced garlic
- 1/2 Tbs dill weed or 1 Tbs fresh dill ; chopped fine
- 1 Tbs fresh lemon juice
- 1 tsp lemon zest
- 1/2 tsp chopped fresh mint (optional)
- Salt and pepper ; to taste
- The Rest
- 3 cups cooked brown rice
- 1 1/2 pounds cherry tomatoes ; halved
- 1/2 cup red onion slices
INSTRUCTIONS
In a large plastic zip bag, combine olive oil, garlic, lemon juice, red wine vinegar, oregano, greek yogurts and salt and pepper. Massage to mix.
Add chicken into the bag.
Massage to make sure chicken is full covered and marinate for at least 20 minutes, up to 12 hours.
Drain the chicken from the marinade, discarding the marinade.
In a skillet, heat some olive oil over medium-high heat.
I used my Anolon Skillet which I love because it heats evenly, is metal utensil friendly, and can be used in the oven up to 400 degrees.
Add chicken when it is hot, and cook, flipping part way through. Cook approximately 3-4 minutes per side. Cooking time depends on thickness and size of the chicken. Cook until internal temp is 165 degrees.
Remove from pan, and let cool.
Once cool, cut into bite sized pieces. Just make sure you let it cool, or all the juice will run out.
Meanwhile, make cucumber salad by chunking the cucumbers, and tossing in a bowl with the lemon juice, olive oil, red wine vinegar, garlic, and oregano. Set aside
Make tzatziki sauce by combining the Greek yogurt, cucumber, garlic, dill weed, lemon juice, lemon zest in a small bowl; season with salt and pepper. And add mint (optional)
Refrigerate while assembling your bowls.
Cook brown rice according to package directions. When finished cooking, divide between meal prep containers, 1/2 cup in each container, halve cherry tomatoes, and mix with red onion slices. Divide amongst the bowls.
Top with chicken, cucumber salad, and some tzatziki sauce.
Keep for 3- 5 days in airtight container, serve cold!
Cuisine: Greeek | Recipe Type: Chicken, Main Dish
Notes
* Adjust garlic to your preference. I love garlic. Cut back if you don't The marinade should be drained off, you don't want to eat all that garlic, just use it to flavor your chicken. ** Another great meal prep option are these Italian Chicken Meal Prep Bowls
Recipe adapted from Damn Delicious
Greek Chicken Meal Prep Bowls
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Greek Chicken Meal Prep Bowls are a deliciously marinated chicken, cucumber salad, tzatziki sauce!
MORE MEAL PREP IDEAS
Other Easy Meals you May Enjoy and could work for Meal Prep:
Flank Steak Sheet Pan Fajitas
Sheet Pan Garlic Chicken
Chicken and Veggie Pitas
Taco Meal Prep Bowls
Italian Chicken Meal Prep Bowls
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Tagged With: greek, greek chicken, meal prep
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COMMENTS
janice gebauer says
January 14, 2017 at 12:15 pm
I would like to know the nutrition info, where can that be found?
REPLY
Rachael says
January 14, 2017 at 4:36 pm
I do not provide it, but you could use a free service like myfitnesspal.com to put in ingredients and calculate it. Thanks
REPLY
Pam says
January 22, 2017 at 10:36 pm
The recipe was a little confusing because 2 different ways of saying tablespoon; tablespoon and Tbs. Did you mean Tbs to mean teaspoon?
REPLY
Kat says
January 25, 2017 at 7:49 pm
I'm confused with the TBS and tablespoon too. I'm pretty sure they're the same, but 3 TBS of minced garlic is a lot. Please clarify Rachel! Thanks!
REPLY
Sofia says
February 24, 2017 at 7:02 am
Ladies, Tbs= Tablespoon and tsp = teaspoon. With regard to the garlic, her note states: Adjust to preference.
REPLY
Deni says
March 11, 2017 at 3:56 pm
Teaspoon = tsp Tablespoon = Tbsp
REPLY
Rachael says
March 11, 2017 at 5:12 pm
Correct, thank you!
Melissa says
January 15, 2017 at 12:52 pm
I calculated to be about 500 calories for each container---if you divide into 6 containers.
REPLY
Rachael says
January 16, 2017 at 12:28 am
Thanks for figuring that out and sharing it!
REPLY
Beverly says
January 16, 2017 at 10:03 pm
Thank you
REPLY
Double K says
January 16, 2017 at 12:54 pm
go to the damn delicious website it tells you there - 693 calories per serving!!
REPLY
Kayla says
February 17, 2017 at 7:27 pm
How did you get 600+ calories!? The damn delicious website states 481 calories per serving?????
REPLY
Rachael says
February 18, 2017 at 12:41 pm
My recipe is different from hers and portion sizes are different. Feel free to calculate your own nutritionals. I used myfitnesspal.com
REPLY
Bj says
January 15, 2017 at 3:23 am
What size bowls do I need.
REPLY
Rachael says
January 16, 2017 at 12:32 am
I used Rubbermaid 4 cup rectangle containers, You can get them on Amazon here: http://amzn.to/2jng5Sd #affiliate
REPLY
Becky Edwards says
January 16, 2017 at 4:10 pm
Is this intended to be reheated or more of a cold salad? Does reheating make the rice/tzatziki wonky?
REPLY
Sara Anders says
January 18, 2017 at 4:49 pm
The commentary says to eat cold, but I'll probably do 2 smaller containers per meal for my family as not everyone prefers it cool. Have one container for the rice and chicken and a 2nd for the veggies and tzatziki.Looks yummy and I'm looking forward to assembling these this week.
REPLY
Rachael says
January 18, 2017 at 8:53 pm
That is a great idea! I love that it is so versatile that you can do that. Enjoy!
REPLY
momoftwo says
February 21, 2017 at 4:45 pm
Sounds really good. I will omit the rice and serve on pita bread.
REPLY
Rachael says
February 22, 2017 at 9:57 am
What a great idea! Yum.
REPLY
Becky says
January 16, 2017 at 4:15 pm
The calorie difference may be that the 500 calorie estimate was done for 6 servings and the damn delicious website is 693 at 5 servings. It doesn't explain it entirely, but the truth is probably somewhere in the middle.
REPLY
LYNDA A MCLUEN says
January 23, 2017 at 9:39 pm
My Fitness Pal says; Cals 680 Carbs 69 Fat 19 Protein 48
REPLY
Kevin | Keviniscooking says
January 16, 2017 at 7:42 pm
These look fantastic, love the idea Rachael.
REPLY
Beverly says
January 16, 2017 at 10:05 pm
Looking forward to more low calorie dishes. On a diet. Thank you
REPLY
Kala says
January 20, 2017 at 6:57 pm
I just made all of this to pack for work lunches this week. It really is as amazing as it looks in the photographs, if not better! I love recipes that I can cook once and pack all week.
REPLY
Amanda says
January 21, 2017 at 6:21 am
Do you use whole or ground dried oregano?
REPLY
Rachael says
January 22, 2017 at 7:17 pm
dried oregano, thanks
REPLY
Amber says
January 25, 2017 at 5:43 pm
Could you cut the chicken to smaller pieces before cooking?
REPLY
Rachael says
January 26, 2017 at 12:01 am
Yes you definitely could
REPLY
Karlene says
January 26, 2017 at 3:23 pm
I made this for lunches this week and it is delicious. I did not follow the recipe exactly but I will definitely make this again.
REPLY
LaToya says
February 2, 2017 at 2:04 pm
Great recipe! I made for lunch at work and it tasted delicious cold, did not need to be reheated. It does have a strong (but good) smell. Every time I ate my coworker's commented on how good my food smelled
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Britney says
February 2, 2017 at 5:10 pm
Can you bake the chicken instead?
REPLY
Rachael says
February 2, 2017 at 5:41 pm
Yes, you certainly can. Bake until the internal temp is 165 degrees
REPLY
Stephanie says
February 4, 2017 at 7:43 pm
What "colors" does it break down to fot 21 day fix?
REPLY
Jana E says
February 5, 2017 at 9:24 am
I plan to measure mine out this afternoon into 1 red, 1 green and 1 yellow of brown rice. I may also omit the Greek yogurt in my marinade and then maybe a spoon? I will leave taziiki sauce off too.
REPLY
Hollie says
February 12, 2017 at 4:01 pm
Too much garlic!! I should have listened to my gut and cut the garlic quantities significantly. The finished product isn't even edible... and this is coming from someone who loves garlic! I hate it when I waste my time and money:(
REPLY
Joan Duce says
February 12, 2017 at 8:32 pm
We just put this together and it smells wonderful...I am trying to go gluten free...I know...i am just as sick of hearing people talk about it but it's for health reasons...anyway, I substituted Cauliflower pearls for the rice and added Feta Cheese....YUM!!! Thank you for this!
REPLY
Rachael says
February 16, 2017 at 11:59 pm
Good luck with your gluten free. And both those additions sound delicious. I like feta on everything!
REPLY
C says
February 16, 2017 at 4:48 pm
I watched the video. I sure wished I hadn't. The recipe looked really good the parts I could see. The commercials really did take away from the video. There were way to may commercials. There were at least 5 commercials during a 2+ minute video. How crazy is that?
REPLY
Rachael says
February 16, 2017 at 11:52 pm
I post the videos on FB commercial free! So feel free to watch there http://www.facebook.com/eazypeazymealz . Having ads on my site (aka commercials in the videos) is how I can afford to take the time, buy the equipment, and pay for the classes to develop the skills to provide videos, photos, and content for my readers. I am sorry the amount of commercials was excessive. I hope you can understand why they are a necessity.
REPLY
Erin says
February 19, 2017 at 7:39 am
This looks delicious! Could you make the chicken in the crockpot?
REPLY
Rachael says
February 19, 2017 at 3:53 pm
I am sure you could.
REPLY
Megan says
February 20, 2017 at 10:40 am
These look great. I was just wondering if your calorie estimate includes everything in the bowl? Rice, chicken, sauce, and veggies? Or is it just for the chicken? Thanks in advance!
REPLY
Rachael says
February 22, 2017 at 10:07 am
Megan, I try not to provide nutritionals simply because it gets complicated, so I would suggest you use a free tool like myfitnesspal to calculate the calories for whatever parts you are eating. Thanks!
REPLY
Lea says
February 20, 2017 at 11:00 am
I too am cutting calories and trying to make better food choices. Although, this recipe may have a few more calories, I try to keep in mind WHAT kind of calories we are talking about. The sugar calorie content in a vegetable vs. say cake are utilized by our body differently, so I look at those calories differently. Also, no sugar, high pro-biotic yogurt vs. feta cheese, used in most Greek recipes, is a great low calorie substitute. Olive oil is recommended by most nutritionists for daily use, and of course, chicken is a low cal., low fat high protein meat. In my view, this is a great vitamin packed food choice.
REPLY
Rachael says
February 22, 2017 at 10:06 am
Thanks Lea! I hope you love it.
REPLY
Marty says
February 20, 2017 at 10:38 pm
Not trying to cut calories. Just looking for great foods that I love and I believe I've found it. This is it! Thanks for posting. All my favs in this recipe. Will be trying it this week and just know it will be great. Thanks again! Can't wait to try it!
REPLY
Rachael says
February 22, 2017 at 10:02 am
Thanks Marty, I hope you love it as much as we did.
REPLY
Ericka says
February 21, 2017 at 2:01 pm
Most infuriating recipe I've made in a long time. TBS, Tbs, tsp. TBS and Tbs one right after another. I've been cooking since I was a child and I've never yelled out loud. I even googled to see if there was a difference. I'm pretty sure that's why my results aren't great and Im pretty sure that's why everyone's calorie counts are different. I'm going to retry this recipe but please either explain or change the recipe.
REPLY
Rachael says
February 22, 2017 at 10:00 am
Tbs = tablespoon, tsp= teaspoon I apologize that this was frustrating to you. I am actually a person, and I make mistakes, typos, and errors. I try to provide a service to my readers by creating recipes and sharing them free of charge. If I make mistakes from time to time, well, it happens. I hope you can decipher the recipe now that I have clarified.
REPLY
Bec @ Cook Love Eat says
February 21, 2017 at 4:48 pm
Meal bowls are great - what I love about this one is that it can be cold or hot, and that's fantastic for school lunches! Thanks !!!
REPLY
Rachael says
February 22, 2017 at 9:56 am
Thank you for taking time to comment. We love this one too. Even my elementary aged daughter likes taking this one to school.
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Natalia Griffin says
February 21, 2017 at 5:08 pm
I made this for this week's lunches...SO GOOD! Couple things I was glad I did and also tips for next time. I cut the chicken in bite sized pieces before I marinated. I thought that the Tzaziki sauce was AMAZING-- yum! Next time I think I will cut the cucumbers for the sauce a little smaller. I also didn't have rice on me, but I had barley, and I actually really liked the way it turned out as an even healthier option.
REPLY
Rachael says
February 22, 2017 at 9:56 am
Those are great suggestions. Smaller cucumbers is more traditional for tzatziki, so that is a great idea! Thanks for taking time to comment.
REPLY
Leslie says
March 8, 2017 at 4:18 pm
I noticed that dried marjoram was in the list of ingredients but not on the directions page. Is it supposed to be in the marinade? Thanks! Can't wait to try this!
REPLY
Marisol says
March 12, 2017 at 7:05 pm
Thank you for this recipe. I was wondering how well in advance i can make this recipe. I do my meal prep on sunday and planning on eating this on thursday. Thank you
REPLY
Rachael says
March 15, 2017 at 11:52 am
They stay good about 5 days. with the fresh stuff it kind of depends on how ripe it was the begin with. I would shoot for 3-5 days though.
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Nancy says
March 17, 2017 at 8:07 am
Sounds amazing! Can't wait to try!
REPLY
Rachael says
March 20, 2017 at 11:20 pm
Thank you! I hope you love it.
REPLY
Tanya Tremp says
March 26, 2017 at 5:35 pm
Can I freeze the chicken in the marinade to cook later?
REPLY
Rachael says
March 27, 2017 at 11:31 am
Yes you definitely can!
REPLY
Ahorsesoul says
March 26, 2017 at 5:47 pm
Made this for dinner tonight. Dh loved the cucumber salad and gave the meal a B+. This from a man who doesn't care what he eats so that's very good. I did add Greek olives, dried tomatoes (in oil) and chopped avocado. Being lazy and having some leftover roasted chicken I used that instead of cooking the chicken breast. I left out the oil in the chicken marinade and let the cooked chicken sit in the refrig in the marinade.Made a nice gluten free meal with two more in the refrig for this week's lunches.I will make this again. Thanks for sharing.
REPLY
Rachael says
March 27, 2017 at 11:32 am
Thank you! It sounds like you found a great way to enjoy it. I appreciate the feedback.
REPLY
Dianna says
April 5, 2017 at 12:03 pm
I loved this recipe! Thanks!
REPLY
Catia says
April 10, 2017 at 11:45 pm
I made these for last week. So so worth it!
REPLY
Rebecca says
April 12, 2017 at 1:53 pm
Would these do well if frozen after cooked?
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Rachael says
April 13, 2017 at 5:34 pm
The chicken would be fine, but you do not want to freeze cucumbers or tomatoes.
REPLY
Chelsea says
April 23, 2017 at 6:33 am
Do you mix everything together when you eat or eat them sperately? I can't wait to try this!
REPLY
Melissa says
April 25, 2017 at 1:37 pm
How long does The tzaziki sauce stay fresh? I made a. Inc
REPLY
Melissa says
April 25, 2017 at 1:38 pm
Oops spelled it wrong ??
REPLY
Rachael says
April 30, 2017 at 12:52 pm
3-5 days should be just fine.
REPLY
Janet says
May 7, 2017 at 8:16 am
This is great, but I guess I just don't understand how blogs work. It seems like you almost directly copied a recipe from Damn Delicious, changed a few words around, and posted it as your own. I see you've given credit, but how is this original? Do you do anything original, or do you just use other bloggers ideas?
REPLY
Rachael says
May 7, 2017 at 12:45 pm
Hi Janet. I appreciate your comment, even if it is a little rude. While I can see your concern, I wanted to share with you how I blog, and my philosophies. If you were to browse my site you would see that the vast majority of my recipes are original recipes. However, from time to time I will make a recipe from another blogger that I love, and want to share with my own readers, as they may never see it on that other blogger's site, or try it otherwise, and it is one I know they will love. My blog is a collection of my favorite recipes, for my kids, and myself, for easy reference. For this particular recipe, it is true I adapted it only slightly. I added a few things to the chicken marinade, and used some of my own methods, but followed the rest of her recipe fairly closely. I did credit, as you noted. And always do if I use someone else as inspiration or as my source for the recipe. With food it can be tricky to ever be truly original, as often we unintentionally make very similar recipes to others as there are only so many ways to make the same recipe. I think you will find that every blogger, including Damn Delicious, uses another blogger's recipe as inspiration or a source at some point. So to answer your question, I do a lot of original recipes. Most, in fact, but like to share good food when I find it, with any personal preference adaptations I may make, and always with credit. Additionally, by linking to the original source, it actually helps them! It gives them good Google juice.
REPLY
Larry says
May 17, 2017 at 9:30 pm
I just got my hand slapped by Pinterest for "copyright infringement" for reaping this!!
REPLY
Rachael says
May 18, 2017 at 1:44 am
It is definitely a mistake. Occasionally people will steal my images and try to pass them off as their own, or use them on scraper sites. I am not sure why this image is being reported. However, I am working on getting it taken care of, as obviously i am not happy about pins to my content being taken down any more than you are happy about getting a hand slap. I am so sorry this happened.
REPLY
Rosemary says
May 18, 2017 at 12:12 am
Hi. this recipe looks and sounds great with the exception of one thing - THE yogurt. I do not like the taste or texture. Is there something that I could use to replace this without compromising the recipe? THANKS IN ADVANCE FOR YOUR TIME.
REPLY
Rachael says
May 18, 2017 at 1:43 am
You could leave it out of the marinade. As for the tzatziki, you could buy a premade one if you prefer.
REPLY
Ashley says
June 2, 2017 at 5:03 pm
Wow! Bless your little heart girlfriend!! I was reading your delicious looking recipe & took notice of the comments. Who knew that sharing your fave recipes was equivalent to being thrown into the cougar's den?! "If you don't have anything nice to say..." I for one really enjoy & appreciate your recipes! Thank you for all the yummy inspiration!!??
REPLY
Rachael says
June 3, 2017 at 8:24 am
Oh gosh, thank you Ashley! I really appreciate you taking the time to comment.
REPLY
Krista Miller says
June 11, 2017 at 7:00 pm
We made this for dinner tonight, and made enough for a 3-day lunch meal prep for both my husband and I. We absolutely loved it! Thank you!
REPLY
SARAH says
June 26, 2017 at 12:28 am
THIS REALLY CAUGHT MY EYE. I CANNOT WAIT TO TRY THIS RECIPE. THIS ADDITION WILL BE SO HELPFUL TO THIS WIFE AND MOTHER RAISING 3 KIDS (ONE HAS FLOWN THE COUP). THANK YOU FOR SHARING!
REPLY
Rachael says
June 26, 2017 at 1:57 am
My pleasure, thanks for the comment! Hope you enjoy it as much as we did.
REPLY
Kendall says
June 28, 2017 at 2:33 pm
I subbed cauliflower for the rice and had a great low carb option! Cooked the cauliflower crumbs in olive oil with some salt, pepper, and greek seasoning. Definitely will be using this recipe again.
REPLY
Monte says
July 10, 2017 at 11:45 am
I've made this a few times and it is by far my favorite meal prep recipe. Thank you for sharing!!
REPLY
Lorie says
July 22, 2017 at 1:43 pm
I was so happy to run across this. I just ordered a 12 pack of these containers for food prep like your wonderful recipe. I'm glad to see a picture of what I was thinking! Can't wait to try it!
REPLY
Heather says
July 24, 2017 at 11:11 am
Chicken part of this was really good! I butterflied the chicken breasts before marinading, then baked at 400 for 20 minutes instead of cooking on stovetop. Came out tender and with really good flavor.Was not a huge fan of the cucumber salad though. I love lemon but was a bit too lemony/acidic even for me. Next time would probably reduce the lemon by a lot, like 2 or 3 TB instead of 1/3 cup.
REPLY
Ashley says
August 24, 2017 at 6:48 pm
Hi, I just made this dish today. I liked the chicken, but I felt like the cucumber salad and tzatziki had too much lemon for me. I will definitely make again, but adjust the amount of lemon juice. Thanks for the recipe!
REPLY
Rachael says
August 25, 2017 at 7:37 am
Thanks for the feedback Ashley! I appreciate it so much. Have a wonderful day.
REPLY
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NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 (2502g) | ||
| Recipe Makes: 1 | ||
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| Calories: 2088 | ||
| Calories from Fat: 355 (17%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 39.4g | 53 % | |
| Saturated Fat 7.9g | 39 % | |
| Monounsaturated Fat 19.8g | ||
| Polyunsanturated Fat 7.2g | ||
| Cholesterol 531.1mg | 163 % | |
| Sodium 766.6mg | 26 % | |
| Potassium 4938.4mg | 130 % | |
| Total Carbohydrate 192.9g | 57 % | |
| Dietary Fiber 21.4g | 86 % | |
| Sugars, other 171.5g | ||
| Protein 235.2g | 336 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 2088
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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