Greek Chicken Bowls

• 分量: 4 servings
• 総時間: 40 minutes

材料

1/2 cup shredded cucumber, excess liquid squeezed out

1 cup plain Greek yogurt

2 tablespoons fresh lemon juice

1 tablespoon chopped fresh dill

1/4 teaspoon garlic powder

Kosher salt and fresh ground black pepper to taste

1 cup cherry tomatoes, quartered

1 cup diced cucumber

1/4 cup diced red onion

1/4 cup kalamata olives, chopped

2 tablespoons chopped flat leaf parsley

2 teaspoons red wine vinegar

1 teaspoon olive oil

Kosher salt and fresh ground black pepper to taste

2 teaspoons olive oil

1 pound lean ground chicken breast

1/2 cup diced red onion

2 tablespoons chopped flat leaf parsley

1 teaspoon dried oregano

1/2 teaspoon garlic powder

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/4 teaspoon ground cinnamon

Kosher salt and fresh ground black pepper to taste

Zest of a lemon

2 tablespoons fresh lemon juice

2 cups cooked rice

2 teaspoon chopped fresh dill

2 tablespoon fresh lemon juice

Kosher salt and fresh ground black pepper to taste

Crumbled feta cheese

手順

Combine all of the ingredients for the tzatziki in a bowl and stir together until combined. Taste for seasoning, cover and refrigerate until ready to serve.

Add all of the ingredients for the salad to a bowl. Stir everything together and taste for seasoning. Cover and refrigerate until ready to serve.

Combine the rice, lemon juice, dill, salt and pepper together. Taste for seasoning. Use par-cooked rice in a bag that can be cooked in the microwave to save time.

Heat the olive oil in a large skillet over medium-high heat. Add the diced onion and ground chicken to the skillet and use a wooden spoon to crumble the chicken. Season the chicken with the chopped parsley, all of the spices, salt and pepper.

When the chicken is nearly cooked through, add in the lemon zest and juice and stir everything together.

Divide the rice into four bowls. Top with equal amounts of the Greek chicken, cucumber tomato salad, tzatziki sauce and crumbled feta. Garnish with extra parsley and a lemon wedge if desired.

栄養

• サービングサイズ: 1
• カロリー: 446
• 脂肪総量: 18 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 13 g
• トランス脂肪: 0 g
• コレステロール: 124 mg
• ナトリウム: 165 mg
• 炭水化物総量: 36 g
• 食物繊維: 3 g
• 糖質総量: 7 g
• タンパク質: 36 g