Mediterranean Bowl

I absolutely love Mediterranean flavors. Give me all the colorful veggies, feta cheese, and olive oil – That’s truly all I need in life (plus tacos of course). Mediterranean-style foods and dishes are typically packed with many amazing heart-healthy nutrients since most of the foods used are fresh and natural. Popular Mediterranean staples include lean proteins, fish, nuts/seeds, beans, whole grains, olive oil, and tons of fresh produce. All of these foods are packed with key essential nutrients while also being very minimally processed. Dishes tend to be very fresh, colorful, and taste incredible yet are also simple and minimal.

This Mediterranean bowl is a dinner staple in my house, we are craving it at least once a week. So obviously I have to share it with you. Not just because of how delicious it is, but also because of how packed it is with all the essential nutrients that truly makes your body sing of happiness. It is whole-grain rich, protein packed, and filled with colorful vegetables making it a perfectly balanced meal. Another amazing thing about this bowl? It’s completely customizable. The ingredients I’m sharing with you in this recipe is my favorite combination and I highly recommend it, but you can also use this meal to use up some extra veggies you have hanging around or you can make it with a variety of protein sources like salmon, turkey meatballs, or chicken breast instead of thighs. You can mix up your grain base between quinoa, farro, or different types of rice. Use your preferences and uniqueness to make a bowl that makes you happy if you’re feeling creative. OR try out my go-to recipe and always come back to this tried and true combo…like me.

Nutrition Facts:

• Brown basmati rice is a type of long grain rice that has more of a nutty flavor and originates from India. It is packed with key nutrients including fiber, B vitamins, selenium, and others. Basmati rice can come both white and brown where brown rice is the whole grain version and will contain more nutrients and fiber compared to its white counterpart.
• Eating a variety of fruits and vegetables throughout your day and week is the key to giving your body an abundance of vitamins, minerals, and fiber. Each vegetable is a part of a “category” where the 5 categories are red/orange, dark green, starchy, bean/legume, and other. Each vegetable category has unique nutrient characteristics and even further, each individual vegetable contains its own unique amount and variety of vitamins and minerals. The phrase “eating the rainbow” entails that one consumes vegetables from all the categories and in a variety of colors to ensure you are giving your body all essential micronutrients for health.

Servings: 4

Chicken Thigh Ingredients:

• 8 boneless, skinless chicken thighs
• Lemon juice from ½ lemon
• 1 Tbsp dijon mustard
• 1 Tbsp apple cider vinegar
• ½ Tbsp olive oil
• ½ Tbsp honey
• 2 minced garlic cloves
• ½ tsp oregano
• ½ tsp basil
• ½ tso thyme

Vegetable Ingredients:

• 1 summer squash
• ½ large red onion
• 1 bell pepper (any color)
• 1 pint cherry tomatoes
• 1 lb. brussel sprouts
• 2 Tbsp olive oil
• Juice from ½ lemon
• 2 tsp garlic powder
• 1 tsp onion powder
• 1 tsp oregano
• 1 tsp basil
• 1 tsp thyme

Rice Ingredients:

• 1 cup brown basmati rice

Bowl Ingredients:

• ½ cup feta cheese
• Olive oil and lemon juice for drizzling

Instructions:

1. Preheat your oven to 415 degrees F.
2. Make the marinade for the chicken by whisking together the lemon juice, mustard, vinegar, oil, honey, minced garlic cloves, and dried herbs in a small bowl.
3. Add the chicken thighs to a casserole dish or large gallon size plastic bag and then slowly pour the marinade over the chicken.
   1. If using a casserole dish: Be sure to turn each thigh over twice to ensure each thigh is well coated
   2. If using a plastic baggie: Close the baggie and massage the marinade into the thighs.
   3. You can do this step overnight or do this as the first step and store the chicken in the fridge to marinate while you prep the veggies and rice.
4. Start your rice by following the instructions on the package.
5. Chop your vegetables as follows:
   1. Large dice the squash, bell pepper, and red onion
   2. Cut the cherry tomatoes in half
   3. De-stem and cut brussels into slices so they are “shaved”
6. Mix all your vegetables together on a large sheet pan.
7. Season the vegetables by drizzling with olive oil and lemon juice then sprinkling the garlic powder, onion powder, and dried herbs. Using your hands, mix all the veggies together with the oil, juice, and spices.
8. Bake the veggies at 415 for 35-40 minutes, being sure to turn them half way through.
9. Chicken thighs: If you have an air fryer I think this is the best way to cook chicken thighs but I will also give the oven option if you don’t have an air fryer:
   1. Air Fryer: Cook your chicken thighs at 400 degrees on the “Air Fry” setting of your fryer cooking approximately 8-9 minutes each side. I have an oven air fryer so please note that each air fryer may be different so be sure to check the internal temperature or cut your chicken to ensure it is cooked through
   2. Oven: Bake your chicken thighs on a tin foil lined sheet pan at 415 for about 20-25 minutes smooth side facing up without flipping halfway through
10. Bowl assembly:
    1. Bed of rice
    2. Vegetables on top of rice
    3. Chicken thighs
    4. 2 Tbsp feta cheese
    5. Drizzle of olive oil
    6. Squeeze of lemon juice