Description
A quick, healthful Mediterranean-inspired dish with tender grilled chicken, crisp fresh vegetables, and a creamy tahini-feta sauce served over herbed quinoa or rice. Packed with protein, fiber, and bold flavors, this recipe is perfect for busy weeknights or customizable meal prep.
Ingredients
4 boneless, skinless chicken thighs
1 cup uncooked quinoa or rice
3 cups mixed greens or spinach
2 ripe tomatoes, diced
1 English cucumber, sliced
¼ cup Kalamata olives
¼ red onion, thinly sliced
2 tablespoons olive oil (divided)
Zest and juice of 1 lemon
1 teaspoon dried oregano
Salt and black pepper to taste
½ cup crumbled feta cheese
3 tablespoons tahini
1 garlic clove, minced
1 tablespoon fresh dill, chopped
1 tablespoon water (as needed)
Instructions
Preheat grill or grill pan to medium-high heat.
Marinate chicken thighs for 15 minutes with 1 tablespoon olive oil, lemon zest, oregano, salt, and pepper.
Meanwhile, cook quinoa/rice according to package instructions and fluff with a fork.
Prepare the tahini-feta sauce: whisk tahini, feta, minced garlic, dill, remaining 1 tablespoon olive oil, and 1–2 tablespoons lemon juice until smooth.
Grill chicken thighs for 5–6 minutes per side until fully cooked. Let rest, then slice into strips.
Assemble bowls with warm quinoa, grilled chicken, cucumbers, tomatoes, olives, red onion, and a drizzle of tahini-feta sauce.
Garnish with additional lemon wedges.
Notes
For a crunchier grain base, toast quinoa/rice with olive oil briefly before cooking.
Add roasted eggplant or bell peppers for a heartier version.
Chicken and sauce can be prepped ahead; store separately in the fridge for up to 3 days.
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 1g
- Sodium: 850mg
- Fat: 22g
- Saturated Fat: 6g
- Carbohydrates: 28g
- Fiber: 3g
- Protein: 38g
- Cholesterol: 60mg