Fast Mediterranean Rooster Rice Bowl (Excessive Protein, 15 Minutes)
I created this Greek Rooster Rice Bowl recipe as a result of I used to be continuously craving CAVA, however I reside in a small city with out one close by. This implies I needed to get inventive in my very own kitchen. I needed one thing that felt recent, flavorful, and satisfying with out being sophisticated. This bowl hits all the correct notes: juicy Greek rooster, creamy hummus, crisp cucumbers, juicy tomatoes, pink onion, and a easy drizzle of Greek dressing, all served over heat rice. It’s Mediterranean-inspired consolation meals that’s straightforward sufficient for a weeknight however scrumptious sufficient to meal prep for the week.
As a former private coach, gymnasium proprietor, and diet coach with practically a decade of expertise, I understand how necessary it’s to have meals that help your objectives and really style good. I ran a meal prep enterprise and labored with a whole bunch of girls who needed meals that had been excessive in protein, balanced, and stuffed with taste; but in addition reasonable for his or her busy lives. Recipes like this one examine each field: easy elements, fast prep, and many flexibility. You’ll be able to hold it primary or load it up with extras like olives, pickled pink onions, or tzatziki sauce.
In the event you love this Mediterranean rooster bowl as a lot as I do, you’ll want to attempt my Italian Rooster and Veggies or Buffalo Rooster Rice Bowls subsequent. These are excellent examples of how one can construct a flavorful, excessive protein meal with out spending hours within the kitchen, they usually’re at all times successful with my readers trying to eat more healthy, one bowl at a time.
How one can make Mediterranean Rooster Bowls
Suggestions for the BEST Greek Rooster Bowls
- Use rooster tenders for fast prep – Rooster tenders are straightforward to chop into cubes and prepare dinner rapidly. They’re excellent for weeknight meals once you’re quick on time.
- Use a scorching skillet – To get the optimum sear with a golden crust on the rooster, be sure you let the skillet preheat 4-5 minutes earlier than including the rooster. As soon as the rooster is within the pan in a single layer, don’t contact it for five minutes. This ensures an excellent sear on the rooster.
- Select a hummus you like – The hummus provides creaminess and additional taste to the bowl. I like to change it up with basic, roasted pink pepper, or kalamata olive hummus, relying on what I’ve readily available.
- Double the rooster bites – The Greek rooster bites are so versatile. Make additional and use them in wraps, salads, and even tossed into pasta all through the week. Simply you’ll want to prepare dinner the rooster in batches for the perfect texture.
- Add extra protein – add some greek yogurt tzatziki, add chickpeas or use quinoa as a substitute of rice so as to add extra protein to the meal.
Make Prep Even Faster
In the event you’re tight on time, listed here are a couple of straightforward methods to avoid wasting time and nonetheless take pleasure in a scrumptious, nourishing bowl.
- Use quick-cooking or frozen rice – Microwaveable jasmine rice, frozen brown rice, and even pre-cooked rice you’ve frozen forward of time can all be nice shortcuts.
- Chop veggies prematurely – Cucumbers, tomatoes, and onions can all be chopped forward of time and saved in hermetic containers within the fridge. This makes bowl meeting a breeze through the week.
- Use store-bought shortcuts – In the event you’re actually quick on time, use rotisserie rooster or pre-cooked rooster items that you simply heat up with the Greek dressing in a skillet so as to add taste.
Frequent questions
Can I make this low carb?
Sure. You’ll be able to serve the Greek rooster over cauliflower rice or a giant mattress of greens as a substitute of rice. It’s nonetheless tremendous flavorful and filling.
What different proteins may I take advantage of?
This could even be nice with shrimp or salmon (these air fryer salmon cubes can be excellent).
How a lot dressing ought to I take advantage of?
I like to recommend beginning with 1/2 tablespoon per bowl. In case your hummus is already stuffed with taste, you could not want way more. Style and modify to your liking.
Can I double the recipe?
Sure, however you’ll want to prepare dinner the rooster in batches. Overcrowding the skillet will trigger the rooster to steam and the feel will probably be off.
What’s one of the best ways to retailer leftovers?
Retailer the rice, rooster, and veggies in separate containers within the fridge. Once you’re able to eat, reheat the rooster and rice, then add the hummus, veggies, and dressing recent.
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- 1 cup white jasmine rice
- 1.5 cups water
- 1.5 kilos boneless, skinless rooster – use thighs, breasts or tenders
- 2 tablespoons greek dressing
- ½ teaspoons salt
- 1 giant english cucumber
- 1 cup tomatoes – chopped
- ½ medium pink onion – thinly sliced
- ½ cup hummus
- 1/4 cup greek dressing
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Begin the rice within the instantaneous pot – rinse it properly, drain it then add it to the moment pot. Cowl with 1.5 cups water and prepare dinner excessive stress 3 minutes
1 cup white jasmine rice, 1.5 cups water
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Whereas rice is cooking, prep the rooster. Preheat a big skillet over medium warmth. Lower rooster into cubes, add 2 tablespoons dressing and 1/2 teaspoon salt. Stir properly.
1.5 kilos boneless, skinless rooster, ½ teaspoons salt, 2 tablespoons greek dressing
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When the pan is scorching, add the rooster, transfer rooster right into a single layer then don’t contact for five minutes. This helps kind a crust. After 5 minutes, transfer rooster round, cooking 3-4 extra minutes till rooster is cooked by.
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Whereas rooster is cooking/resting, slice the cucumber, chop the tomato and slice the onion.
1 giant english cucumber, 1 cup tomatoes, ½ medium pink onion
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After rice is completed cooking, you’ll be able to manually launch stress or let it naturally launch for a couple of minutes. Fluff the rice with a fork.
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Assemble the bowls including rice, rooster, veggies, 2 tablespoons hummus and 1 tablespoon of Greek dressing to every bowl.
½ cup hummus, 1/4 cup greek dressing
- For the quickest prep, use rooster tenders, they’re the simplest to chop into cubes.
- I like Primal Kitchen Meals Greek Dressing, however use your favourite.
- In the event you don’t have an instantaneous pot, use fast cooking microwavable rice or frozen rice as a substitute.
- Add much more taste with olives, pickled pink onion or tzatziki sauce.
- In the event you double the recipe, prepare dinner the rooster in batches.
Storing leftovers:
Retailer the rooster, rice and veggies separate in hermetic containers within the fridge for as much as 3 days.
If you end up able to take pleasure in, reheat the rooster and rice then assemble the bowls.
Vitamin Info
Vitamin Details
Quantity per Serving
The place does diet data come from? Vitamin details are supplied as a courtesy, sourced from the USDA Meals Database.
