Greek Chicken Bowls with Tahini Feta Sauce

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Introduction

Greek Chicken Bowls with Tahini Feta Sauce combine the bold flavors of Greek cuisine with a creamy, tangy sauce that adds richness to each bite. This dish is perfect for those who crave a healthy yet satisfying meal, combining seasoned chicken, fresh vegetables, grains, and a delectable dressing. The balance of textures, from tender chicken to crispy vegetables, alongside the creamy and slightly salty tahini feta sauce, makes it a standout dish for any occasion.

This article will guide you through creating this delicious Greek-inspired meal, exploring the essential ingredients, step-by-step instructions, and helpful tips to ensure a successful cooking experience. Whether you’re meal prepping for the week or hosting a casual dinner, these Greek Chicken Bowls with Tahini Feta Sauce are sure to become a favorite in your recipe repertoire.

Why You’ll Love This Recipe

  • Healthy and Wholesome: Packed with protein, fiber, and a variety of vitamins and minerals from fresh vegetables and grains, this bowl is not only delicious but nourishing.
  • Tasty and Flavorful: The juicy, seasoned chicken pairs beautifully with the creamy, zesty tahini feta sauce. Each bite is filled with savory, slightly tangy, and nutty flavors.
  • Customizable: Feel free to swap ingredients or adjust the flavors according to your preferences. Add or remove vegetables, use a different grain, or spice up the chicken for an even bolder taste.
  • Easy to Make: With just a few simple ingredients and some easy preparation, you’ll have a complete meal ready in no time.
  • Perfect for Meal Prep: The components of this dish store well in the fridge, making it an excellent option for preparing ahead of time and enjoying throughout the week.

Preparation Time and Servings

  • Total Time: 45 minutes (15 minutes for prep, 25 minutes for cooking, 5 minutes for assembling)
  • Servings: This recipe makes 4 servings, but you can easily adjust it to serve more or fewer people.
  • Nutrition Facts (per serving): Calories: 500, Protein: 40g, Carbs: 45g, Fat: 25g.

Ingredients

For the Chicken:

  • 4 boneless, skinless chicken breasts (about 1.5 lbs): Provides lean protein and is easy to season and cook.
  • 1 tablespoon olive oil: Used to sear the chicken and add richness.
  • 2 teaspoons garlic powder: Adds depth and a mild, savory flavor.
  • 1 teaspoon onion powder: Provides a sweet and savory base flavor.
  • 1 teaspoon dried oregano: A key herb in Greek cuisine, adding earthy, aromatic flavor.
  • 1 teaspoon paprika: For a bit of smokiness and color.
  • 1 tablespoon lemon juice: Brightens the dish and enhances the chicken’s flavor.
  • Salt and pepper: For seasoning the chicken to taste.

For the Bowl:

  • 1 ½ cups cooked quinoa or couscous: A healthy, fiber-rich grain base that complements the chicken and sauce.
  • 1 cucumber: Sliced or diced for a fresh, crunchy texture.
  • 1 cup cherry tomatoes: Halved for a juicy, sweet addition.
  • ½ red onion: Thinly sliced to provide a slight sharpness.
  • 1 avocado: Sliced to add creaminess and richness to the bowl.
  • 1 cup Kalamata olives: For a briny, salty contrast.
  • Fresh parsley: Chopped for garnish, adding freshness and color.

For the Tahini Feta Sauce:

  • ¼ cup tahini: Provides a creamy texture and nutty flavor.
  • 2 tablespoons Greek yogurt: Adds tang and creaminess to the sauce.
  • 3 tablespoons lemon juice: Brightens the sauce and complements the chicken.
  • 1 tablespoon olive oil: Adds richness and helps the sauce come together.
  • ¼ cup crumbled feta cheese: Gives the sauce a salty, tangy flavor.
  • 1 small garlic clove: Minced for an extra punch of flavor.
  • Salt and pepper: For seasoning to taste.
  • Water: To thin the sauce to your desired consistency.

Optional Garnishes:

  • Extra crumbled feta: For more feta flavor.
  • Additional olives: For extra briny goodness.
  • Lemon wedges: For serving, adding a fresh citrus note.

Step-by-Step Preparation

FIRST STEP: SEASON AND COOK THE CHICKEN

  1. Season the Chicken: Begin by patting the chicken breasts dry with paper towels. This helps the seasoning stick and ensures a nice sear. In a small bowl, combine the garlic powder, onion powder, oregano, paprika, salt, and pepper. Rub this seasoning mix evenly over both sides of the chicken breasts.
  2. Cook the Chicken: Heat olive oil in a large skillet over medium-high heat. Once the oil is hot, add the chicken breasts. Cook for 5-7 minutes per side, or until the chicken reaches an internal temperature of 165°F (75°C). Remove the chicken from the skillet and let it rest for a few minutes before slicing it thinly against the grain.

SECOND STEP: PREPARE THE GRAIN BASE

  1. Cook the Quinoa or Couscous: While the chicken is cooking, prepare the quinoa or couscous according to package instructions. Both grains are quick to cook and provide a light, fluffy base for the bowl.
  2. Season the Grain: Once the grain is cooked, fluff it with a fork and season with a pinch of salt, a drizzle of olive oil, and a squeeze of lemon juice for added flavor.

THIRD STEP: ASSEMBLE THE BOWL

  1. Prepare the Vegetables: While the chicken and grain are cooking, slice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and slice the avocado.
  2. Arrange the Bowl: In four separate bowls, layer the cooked quinoa or couscous as the base. Add a portion of cucumber, cherry tomatoes, red onion, avocado, and olives to each bowl.
  3. Add the Chicken: Slice the cooked chicken and arrange it on top of the vegetables in each bowl.

FOURTH STEP: MAKE THE TAHINI FETA SAUCE

  1. Prepare the Sauce: In a small bowl, whisk together tahini, Greek yogurt, lemon juice, olive oil, crumbled feta, minced garlic, salt, and pepper. Add water a little at a time, whisking until the sauce reaches a creamy yet pourable consistency.
  2. Taste and Adjust: Taste the sauce and adjust the seasoning if needed, adding more salt, pepper, or lemon juice for extra tang. The sauce should be creamy, with a balance of nutty, tangy, and salty flavors.

FINAL STEP: GARNISH AND SERVE

  1. Garnish: Drizzle the tahini feta sauce over the chicken and vegetables in the bowls. Sprinkle with fresh parsley, extra crumbled feta, and additional Kalamata olives if desired. Add a lemon wedge to each bowl for a refreshing burst of citrus.
  2. Serve: Serve immediately, enjoying the fresh, vibrant flavors of the Greek Chicken Bowls with Tahini Feta Sauce.

How to Serve Greek Chicken Bowls with Tahini Feta Sauce

These Greek Chicken Bowls are versatile and can be served in various ways depending on the occasion. Here are some great serving ideas:

1. As a Healthy Weeknight Dinner

This dish is perfect for a weeknight meal when you want something wholesome and satisfying, yet quick and easy to prepare. The vibrant flavors and nutritious ingredients make it an ideal dinner option for the whole family.

2. Meal Prep for the Week

Greek Chicken Bowls with Tahini Feta Sauce are excellent for meal prep. Prepare the chicken, grain, and vegetables ahead of time, then simply assemble the bowls each day and top with the fresh sauce. This meal will last in the fridge for up to 4 days, making it a great option for busy workweeks.

3. As a Light and Refreshing Lunch

These bowls are also perfect for a light lunch, whether you’re enjoying them at home or packing them for a picnic or work. The fresh vegetables, creamy sauce, and lean chicken provide the right balance of protein and fiber to keep you full and satisfied.

4. For Special Occasions

Hosting a casual dinner party or gathering? These Greek Chicken Bowls with Tahini Feta Sauce are sure to impress. The presentation is beautiful, and the flavors are exciting yet comforting, making them a great choice for entertaining.

Additional Tips

  1. Make Ahead: You can cook the chicken and prepare the grains ahead of time, storing them in the fridge for up to 3 days. When ready to serve, simply assemble the bowls and drizzle with the tahini feta sauce.
  2. Adjust for Spice: If you like a little heat, add a pinch of cayenne pepper to the chicken seasoning or mix a bit of hot sauce into the tahini feta sauce for a spicy kick.
  3. Vegetarian Version: To make a vegetarian version, substitute the chicken with roasted chickpeas or grilled vegetables like zucchini, bell peppers, and eggplant for a filling and delicious alternative.
  4. Use Greek Pita or Flatbread: For a more filling meal, you can serve the chicken bowls with warm pita bread or flatbreads on the side.

Recipe Variations

This recipe is highly adaptable, allowing you to customize it according to your preferences. Here are a few variations you can try:

1. Swap the Grain

Instead of quinoa or couscous, you can use brown rice, farro, or even cauliflower rice for a low-carb alternative. Each grain adds a different texture and flavor to the dish, so feel free to experiment.

2. Use Different Vegetables

Feel free to change the vegetables based on what’s in season or what you have on hand. Roasted sweet potatoes, bell peppers, or spinach would all make great additions to the bowl.

3. Make it Vegan

For a fully vegan version, substitute the chicken with grilled tofu or tempeh, and replace the feta with a plant-based cheese. The tahini sauce is already dairy-free, so the rest of the dish will follow suit.

4. Add Spices and Herbs

Spice up the chicken by adding cumin, coriander, or smoked paprika to the seasoning mix. You can also sprinkle fresh dill or mint on top for an extra burst of flavor.

Freezing and Storage

Greek Chicken Bowls with Tahini Feta Sauce are best enjoyed fresh, but the individual components can be stored for later use:

  • Chicken: Cooked chicken can be stored in the fridge for up to 3 days or frozen for up to 3 months. Thaw before using.
  • Grain and Vegetables: Both cooked grains and vegetables can be stored in the fridge for up to 4 days. However, it’s best to assemble the bowls just before serving to maintain the freshness of the vegetables.
  • Tahini Feta Sauce: Store the sauce in an airtight container in the fridge for up to 1 week.

Conclusion

Greek Chicken Bowls with Tahini Feta Sauce are a perfect blend of vibrant flavors and wholesome ingredients. This dish is nutritious, satisfying, and versatile, making it ideal for any occasion. Whether you’re looking for a healthy weeknight dinner, a meal prep solution, or a flavorful lunch, these bowls will hit the spot. Try them today and enjoy a tasty, Mediterranean-inspired meal that’s sure to please your taste buds and nourish your body.

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