Description
Delicious and healthy Chicken Tzatziki Bowls featuring marinated grilled chicken tenderloins served over fluffy jasmine rice, fresh romaine lettuce, cherry tomatoes, cucumbers, and topped with creamy tzatziki dip and crumbled feta cheese. This Mediterranean-inspired bowl is perfect for a quick, flavorful meal.
Ingredients
Scale
Chicken Marinade and Protein
- 1 lb chicken tenderloins
- 1/4 cup plain non-fat Greek yogurt (2 fl oz)
- 1/4 cup olive oil (2 fl oz)
- 1 lemon, juiced and zested
- 1 tsp dried rosemary
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1/2 tsp oregano
Base and Vegetables
- 1 8.5 oz bag Ben’s Original Ready Rice Jasmine (240 grams)
- 6 cups romaine lettuce, shredded (210 grams)
- 1 1/2 cups cherry tomatoes, halved (110 grams)
- 1 1/2 cups cucumber, sliced (180 grams)
Toppings
- 1 1/2 cups Easy Tzatziki Dip (12 fl oz)
- 1 cup fat free feta cheese, crumbled (112 grams)
- Optional: pickled red onions
Instructions
- Prepare the Marinade: Whisk together the Greek yogurt, olive oil, lemon juice and zest, dried rosemary, sea salt, black pepper, and oregano until well combined. This mixture will serve as a flavorful marinade for the chicken.
- Marinate the Chicken: Place the chicken tenderloins in an airtight container and pour the marinade over them. Massage the marinade into the chicken to coat evenly. Cover and refrigerate for at least 30 minutes and up to 2 hours to allow the flavors to infuse.
- Preheat the Grill: Heat your grill to 400°F. Once hot, use a paper towel dipped in vegetable oil with tongs to oil the grill grates thoroughly. This prevents the chicken from sticking and ensures even cooking.
- Grill the Chicken: Remove excess marinade from the chicken and place the tenderloins in a single layer on the grill. Grill each side for 3-5 minutes depending on thickness until the chicken is fully cooked through. Then remove from the grill and let the chicken rest for a few minutes.
- Prepare the Rice: While the chicken rests, cook the jasmine rice according to the package instructions. Once cooked, divide the rice evenly into 4 serving bowls as the base layer.
- Assemble the Bowls: Top the rice with shredded romaine lettuce, halved cherry tomatoes, and sliced cucumbers. Add the grilled chicken pieces on top, followed by a generous spoonful of tzatziki dip and crumbled feta cheese. Optionally, garnish with pickled red onions for extra tang and flavor.
Notes
- Marinating the chicken for longer than 30 minutes will enhance the flavor and tenderness.
- Use vegetable oil to oil the grill grates because of its higher smoke point compared to olive oil.
- Pickled red onions are optional but add a nice tangy contrast to the bowl.
- Ensure chicken is cooked to an internal temperature of 165°F for food safety.
- Leftover bowls can be refrigerated and served cold or reheated.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Grilling
- Cuisine: Mediterranean
Keywords: Chicken Tzatziki Bowls, grilled chicken, mediterranean bowl, healthy chicken recipe, tzatziki dip, jasmine rice bowl, grilled chicken breast, low fat dinner, easy grilling recipe
