Greek Bowl

Greek bowls are one that I often come back to - one of the main reasons I love it so much, is that most of the time, I have all the ingredients already. It is a fresh, easy, light, and delicious meal that uses super basic ingredients put together in a way that packs in the flavor. For this recipe I used dairy free yogurt and skipped the feta (because i’m dairy free)…but if I wasn’t, that sprinkle sprinkle of feta on top would be chef’s kiss!!

Recipe:

• 5-6oz chicken breast (or tenderloins)

• 80 white rice (I use ben’s instant rice always and forever because it’s mess-free and 90 seconds to cook)

• 50g cucumber

• 40g cherry tomatoes

• 1c shredded iceberg or chopped romaine (yes I buy it shredded because it’s less for me to do lol)

• 1/4c sliced red onions

• 1/4c crumbled feta (optional)

• Lemon

Tzatziki ingredients

(you can obviously buy this, but I like to make it because it’s easy…and you can use your preferred yogurt for higher protein, lower fat, or in my case - dairy free!)

• 1c plain greek yogurt - choose a high protein one if you want to boost protein!

• 1/2c. finely chopped cucumber

• 1T olive oil

• 1T lemon juice

• 1t minced garlic

• 1T fresh chopped dill

• 1/4t salt
  

Instructions:

• Add all tzatziki ingredients in bowl and mix completely (this makes a big batch - so you can store it for the whole week!)

• I buy the chicken breasts/tenderloins frozen to have them on hand whenever I need them. So for meal prepping this, I will cook up 2-3 servings at a time.

• How I cook the chicken (because I don’t use the oven unless I’m making pizza lol. Literally)

  • FROM FROZEN - spray chicken with olive oil, sprinkle with salt, pepper, dried garlic, and dried oregano.

  • Preheat Air Fryer, and when ready - toss the chicken in there at 375 for about 12 minutes, flip, and about 7-8 minutes or so on the other side. Less time is needed for tenderloins. This is my super basic chicken that I can put on ANYTHING.

• Cook rice (again - I use the microwave instant rice because it’s easier and I don’t need to clean up lol).

• Add rice, lettuce, tomatoes, onion, chicken, tzatziki, and feta to the bowl - I will spritz it with lemon for a little bit of zest - then ENJOY!
  

• The macros for this meal is:

  • PROTEIN: 32g

  • CARBOHYDRATES: 31g.

  • FAT: 1g

    • again - you would adjust portions/ingredients based on your own needs.

  • CALORIES: 253

  • FIBER: 3g

• Macros for Tzatziki (will depend on type of yogurt, etc) - serving size 75g.

  • PROTEIN: 7g

  • CARBOHYDRATES: 3g

  • FAT: 4g

  • CALORIES: 73

ENJOY!! If you try it, tag me on IG @hannahj28 or comment below with how you made it your own!