Description
These vibrant bowls combine tender marinated chicken, spiced turmeric rice, zesty vegetables, and tangy tzatziki for a 34g high-protein meal. Perfect for families and active lifestyles, this Mediterranean-inspired dish offers bold flavor with minimal effort.
Ingredients
1 lb (450g) chicken thighs (cut into 1-inch pieces)
1 cup plain yogurt (non-fat or low-fat)
3 garlic cloves (minced)
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon dried oregano
1 teaspoon paprika
1 lemon (zested and juiced)
Kosher salt and black pepper
1 ½ cups long-grain white rice
2 tablespoons olive oil
1 cup cherry tomatoes (halved)
½ English cucumber (diced)
¼ cup red onion (thinly sliced)
2 tablespoons sumac
1 cup chopped fresh parsley
2 large flatbreads (like pita or lavash)
¼ cup plain yogurt (for tzatziki)
¼ cup diced cucumber
1 tablespoon fresh dill
1 tablespoon lemon juice
Extra olive oil and parsley for garnish
Instructions
Preheat oven to 400°F (200°C)
In a bowl, combine yogurt, minced garlic, cumin, turmeric, oregano, paprika, lemon zest, salt, and black pepper. Add chicken pieces and marinate for at least 20 minutes.
On a baking sheet, toss rice with 1 tablespoon olive oil and a pinch of salt. Spread in a single layer and roast for 15 minutes.
Transfer chicken to the baking sheet, spreading it out. Bake for 22-25 minutes or until golden and cooked through.
Meanwhile, make the cucumber-tomato salad: combine tomatoes, cucumber, red onion, 1 tablespoon olive oil, 2 tablespoons lemon juice, sumac, and half the parsley. Mix well and set aside.
Prepare the tzatziki by combining plain yogurt, diced cucumber, dill, and lemon juice. Season with salt and pepper.
Warm the flatbreads and cut into wedges if desired.
Assemble bowls by layering spiced rice, baked chicken, cucumber-tomato salad, and a spoonful of tzatziki. Serve with warm flatbreads for wrapping.
Notes
For dietary restrictions, ensure the tzatziki and yogurt are halal-certified.
If using brown rice, adjust the baking time and ensure it is fully cooked beforehand.
Leftovers refrigerate well for up to 3 days.
Feel free to add roasted vegetables such as bell peppers or zucchini for more color and fiber.
- Prep Time: 15
- Cook Time: 35
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 4g
- Sodium: 400mg
- Fat: 16g
- Saturated Fat: 3g
- Carbohydrates: 38g
- Fiber: 4g
- Protein: 34g
- Cholesterol: 85mg