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High-Protein Mediterranean Chicken Plate

High-Protein Mediterranean Chicken Plate

This nutrient-packed Mediterranean dish features lemon-marinated grilled chicken, fluffy quinoa, and fresh veggies for a healthy, protein-rich meal.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Main Course
Cuisine: Mediterranean
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

For the Lemon Marinade
  • ¼ cup olive oil (or avocado oil)
  • 2 lemons (juiced)
  • 1 tablespoon honey
  • ½ tablespoon lemon zest
  • 1 clove garlic (minced)
  • 2 teaspoons dried oregano
  • 1 teaspoon dried basil
  • Kosher salt (to taste)
  • Kosher pepper (to taste)
For the Protein and Base
  • 1 ½ cups quinoa (uncooked)
  • 4 medium chicken breasts (2 lbs boneless and skinless, 32 ounces)
For the Garnish and Assembly
  • 1 English cucumber (diced)
  • 4 Roma tomatoes (chopped)
  • 1 medium red onion (diced)
  • 1 cup feta cheese (crumbled)
  • 1 cup kalamata olives (pitted)

Equipment

  • Small saucepan
  • Jar with lid
  • grill pan or outdoor grill
  • Meat thermometer

Method
 

Step 1: Cook the Quinoa
  1. Add the 1 ½ cups quinoa to a small saucepan with 2 cups of water and a pinch of salt. Simmer over medium heat for 12-15 minutes or until tender. Drain if needed, then set aside and allow it to cool completely for proper texture.
Step 2: Prepare the Lemon Marinade
  1. In a jar, combine ¼ cup olive oil, the juice of 2 lemons, 1 tablespoon honey, ½ tablespoon lemon zest, 1 minced garlic clove, 2 teaspoons dried oregano, 1 teaspoon dried basil, kosher salt, and kosher pepper. Shake vigorously to emulsify into a smooth dressing.
Step 3: Marinate the Chicken
  1. Pour one-third of the marinade over the 4 chicken breasts and toss until coated. Reserve the remaining marinade for drizzling later, ensuring it does not touch the raw chicken.
Step 4: Grill the Chicken
  1. Heat a grill pan or outdoor grill to medium-high. Grill the chicken for 6-8 minutes per side, or until the internal temperature registers 165°F for fully cooked, juicy chicken.
Step 5: Assemble the Bowls
  1. Divide the cooled quinoa among four serving bowls. Top each bowl with grilled chicken, diced cucumber, chopped tomatoes, and diced red onion.
Step 6: Add Garnishes
  1. Sprinkle the bowls with crumbled feta cheese and kalamata olives. Finish with a drizzle of the reserved lemon marinade for a burst of flavor.

Notes

Let quinoa cool completely, use a meat thermometer for chicken, and marinate overnight for deeper flavor. Nutrition information is estimated based on common ingredients and serving sizes and may vary.