This super filling high protein bowl is perfect to satisfy your hunger.
Tools Needed
- Large Mixing Bowl
- Gallon Sized Ziplock Bag
- Citrus Juicer (optional)
- Grater or Garlic press
- Pan or skillet
- Tongs
- Kitchen knife
- Bowl (for serving)
- Fork (to pierce chicken)
Ingredients for Mediterranean Chicken
Chicken Breasts– Chicken breast grown with no antibiotics is best for this recipe
Olive oil– Extra virgin Olive oil helps to marinate and tenderize the meat.
Lemon Juice– Freshly squeezed lemon juice Offers a slight tank and also helps to tenderize the meat.
Fresh Garlic– Freshly grated garlic adds a nice depth of flavor to the entire dish.
Fresh Parsley – Fresh parsley adds a nice color and a more pronounced flavor than using all dried herbs.
Granulated Onion Powder– adds flavor.
Granulated Garlic Powder– adds a deeper flavor with the addition of the fresh garlic
Sea Salt– You can use any type of sea salt
Black Pepper– Freshly cracked black pepper Is preferred but ground black pepper will work as well.
Dried Oregano– A must in this Mediterranean marinade.
Dried Basil– ALso a very important herb in this flavor profile
Dried Dill– adds that extra layer of flavor
Sweet Paprika– sweet Hungarian Paprika is more flavorful than regular Paprika and my all time favorite!
Ingredients for Protein Bowl
Mediterranean Chicken breasts- recipe above, or you can use your own recipe if preferred
Spiced pecans- I prefer to make my own spiced pecans to control the spice and sweetness but you can use homemade or store bought.
Goat Cheese- The star of the show in my opinion, the cheese just adds a sweet creaminess that can’t be beat.
Arugula- one of my all time Favorite leafy greens to add to my green bowls, It is not as hearty and crunchy as spinach or kale and adds just the right amount of freshness
Apple- I like to use green for this bowl as that is what is called for in the restaurant, but I do prefer fuji honey crisp or pink lady any other time and any of those will also work well in this recipe or any other apple that you prefer.
Dijon Vinaigrette- I like to use homemade Dijon vinegar at but store-bought works just as well.
How To Make Mediterranean Chicken Breasts for Protein Bowl
Cleanse– Clean the chicken breast with cold water and fresh lime juice. Squeeze the lime juice into the water with the chicken breast in it and wash the grime away from the chicken thoroughly, Put in a clean bowl and set aside.
Combine– Juice one lemon and add the juice of the lemon to 1/4 cup of Olive oil about 1 clove of grated garlic and mix and set aside.
Mix– Mix together the oregano, basil, dill, garlic powder, onion powder, salt, and sweet paprika together and pour over the clean chicken. Add your freshly ground black pepper (about three to five turns, along with your freshly chopped parsley. Add the Olive oil, Lemon, and fresh garlic mixture over the season chicken and mix thoroughly. To evenly distribute flavor take a fork and make sure you pierce the chicken to ensure the flavor goes through the entire chicken breast.
Marinate– Place in a gallon zip lock bag and let marinate for at least 30 minutes to 1 hour.
Cook– After the chicken has marinated, remove from bag and seer both sides of the chicken breast until golden brown on a hot griddle or Pan until the internal temperature reaches a 165°. Remove the chicken and place on a cutting board and let rest for a minute or 2. Cut the chicken breast Vertically and then horizontally to make cubes. Cover and set aside.
How To Make Mediterranean Protein Bowl
Cook– Prepare and cook your quinoa as instructed and set aside.
Prepare– Chop your apples into a little bigger than match stick sized pieces. Gather all of your other ingredients together including your spiced pecan’s, crumbled goat cheese, and arugula.
Assemble– Assemble your protein bowl by placing your prepared quinoa on the bottom, and section You’re arugula, goat cheese, apple’s, spiced pecans, and chicken on top of the quinoa. Top with Dijon vinegar it if desired.
Enjoy!
Storing Your Chicken Breast
Chicken Breast can be stored in an airtight container for up to three to four days. * All other ingredients can be stored according to package directions.
Tips
- Make sure to cook your chicken breast until done but do not dry out. Use a knife to check the inside of your chicken breasts to monitor the exact moment it is cooked through, or use a thermometer to cook until you reach an internal temperature of 165 degrees.
- If you prefer you can pre-cut the chicken breast before marinating & cooking to speed up cooking time and add more flavor to the chicken breasts.
- Chop your apples right before assembling your bowl to minimize browning.
Serving Suggestions
- Enjoy as is with a side of veggies or salad, and your favorite carb such as rice or potatoes.
- Coat in buffalo sauce and make a buffalo chicken sandwich with cheese.
- Cut up and use for a delicious chicken salad!
Mediterranean Protein Bowl W/ Goat Cheese
Equipment
- Large Mixing Bowl
- Gallon Sized Ziplock Bag
- citrus juicer (optional)
- Grater or Garlic press
- Pan or skillet
- Tongs
- Kitchen Knife
- Bowl (for serving)
- Fork (to pierce chicken)
Instructions
For Mediterranean Chicken Breasts
- 1-1.5 lbs. Boneless skinless Chicken Breasts
- ¼ C Extra virgin olive oil
- 1 lemon (juice of)
- ½ cup fresh parsley (chopped)
- 1 -2 fresh garlic cloves (grated)
- 1 ½-2 tsp sea salt
- 1 1/2 tsp Freshly ground black pepper
- 1 ½ tsp Granulated onion powder
- 1 ½ tsp Granulated garlic powder
- ½ tsp sweet Hungarian paprika
- ½ tsp dried oregano
- ½ tsp dried basil
- ½ tsp dried dill
For Protein Bowl
- 1 C cooked Quinoa
- 2- 4oz Mediterranean Chicken Breasts* (chopped)
- ½ C arugula
- ½ C goat cheese (crumbled)
- ¼ Green apple (julienned)
- ¼ C Chopped pecans
- 1-2 T Dijon Vinaigrette (optional)
For Mediterranean Chicken
- Cleanse- Clean the chicken breast with cold water and fresh lime juice. Squeeze the lime juice into the water with the chicken breast in it and wash the grime away from the chicken thoroughly, Put in a clean bowl and set aside.
- Combine- Juice one lemon and add the juice of the lemon to 1/4 cup of Olive oil about 1 clove of grated garlic and mix and set aside.
- Mix- Mix together the oregano, basil, dill, garlic powder, onion powder, salt, and sweet paprika together and pour over the clean chicken. Add your freshly ground black pepper (about three to five turns, along with your freshly chopped parsley. Add the Olive oil, Lemon, and fresh garlic mixture over the season chicken and mix thoroughly. To evenly distribute flavor take a fork and make sure you Pierce the chicken to ensure the flavor goes through the entire chicken breast.
- Marinate- Place in a gallon zip lock bag and let marinate for at least 30 minutes to 1 hour.
- Cook- After the chicken has marinated, remove from bag and seer both sides of the chicken breast until golden brown on a hot griddle or Pan until the internal temperature reaches a 165°. Remove the chicken and place on a cutting board and let rest for a minute or 2. Cut the chicken breast Vertically and then horizontally to make cubes. Cover and set aside.
For Protein Bowl
- Cook- Prepare and cook your quinoa as instructed and set aside.
- Prepare- Chop your apples into a little bigger than match stick sized pieces. Gather all of your other ingredients together including your spiced pecan's, crumbled goat cheese, and arugula.
- Assemble- Assemble your protein bowl by placing your prepared quinoa on the bottom, and section You're arugula, goat cheese, apple's, spiced pecans, and chicken on top of the quinoa. Top with Dijon vinegar it if desired.
- Enjoy!
That’s it! Your protein bowl is ready to enjoy! Let me know how this recipe worked for you and any adjustments you’ve made below!
Notes:
- This Mediterranean Chicken is very versatile but the protein bowl is one of my main serving suggestions for this post.
- You can replace the chicken for fish or tofu if you prefer.
Step by step with pictures
Step 1&2
After cleansing chicken breasts, juice one lemon and add the juice of the lemon to 1/4 cup of Olive oil about 1 clove of grated garlic and mix and set aside.
Step 3 & 4
Combine the oregano, basil, dill, garlic powder, onion powder, salt, and sweet paprika together and pour over chicken. Add your freshly ground black pepper (about these to five turns) along with your freshly chopped parsley.
Step 5 & 6
Add the Olive oil, Lemon, and fresh garlic mixture over the season chicken and mix thoroughly. To evenly distribute flavor take a fork and make sure you Pierce the chicken to ensure the flavor goes through the entire chicken breast. Place in a gallon zip lock bag and let marinate for at least 30inutes to 1 hour.
Step 7
Seer both sides of the chicken breast until golden brown on a hot griddle or Pan until the internal temperature reaches a 165°. Remove the chicken and place on a cutting board and let rest for a minute or 2. Cut the chicken breast Vertically and then horizontally to make cubes. Set aside.
Step 8
Assemble your protein bowl by placing your prepared quinoa on the bottom, And section You’re arugula, goat cheese, apple’s, spiced pecans, and chicken on top of the quinoa. Top with Dijon vinegar it if desired.
Step 8
Enjoy!
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