Nutrition

Mediterranean Hen Bowls | The Nutritionist Evaluations

Mediterranean Hen Bowls are loaded with orzo pasta, canned chickpeas, grilled rooster, tomatoes, feta cheese, onion, kalamata olives and extra, topped with hummus and fattoush dressing!

Mediterranean Chicken Bowls

I am in a section the place any meals loaded in a bowl and known as “a bowl” is my favourite form of meal to eat. These Mediterranean Hen Bowls are loaded with the tastiest substances and are excellent for dinner or for meal prep. I like prepping a lot of the substances for these Mediterranean Bowls over the weekend after which throwing the whole lot collectively for a simple lunch through the week. 

These bowls are loaded with my favourite sorts of canned beans: chickpeas! I’m going to let you know all about why they’re a staple in our pantry and kitchen.

Greek Chicken Bowls

Why Prepare dinner with Canned Beans

Canned beans are a staple in my kitchen. We now have our pantry stocked with no less than 5 kinds of beans at any given time. Some favorites are chickpeas, kidney beans, pinto beans, black beans and cannellini beans. They’re inexpensive, stuffed with protein, iron and fiber and assist to contribute to some very fast meals which is important at instances. 

Just lately, I used to be out with the youngsters and wasn’t going to be residence till proper round time for dinner. I texted Troy asking him to make dinner. He requested me if I had something in thoughts and I instructed him I did not. He was pleased to assist out and determine it out himself. Once I received residence that night, he had black bean tacos made with fajita peppers, onions and zucchini. They have been scrumptious and all 5 of us devoured all of them up with zero leftovers. Canned beans make for our favourite meals in our home. 

Greek Chickpea Bowls

Beans are one thing that I do know certainly that every one 3 of my children will eat which is tremendous vital as a result of mother and pa don’t get pleasure from begging the youngsters to sit down down and eat their meals! I really like that there are such a lot of kinds of canned beans which makes them a flexible meals to refill on. They’re really easy to make use of, simply open the can, drain and rinse. I watch the quantity of sodium that I eat as a result of an excessive amount of salt would not depart me feeling my greatest. I select low-sodium kinds of canned beans and by rinsing your canned beans, you’ll be able to decrease the quantity of sodium by about 40%.

We’re clearly not vegetarians however love including in canned beans to our meals for a simple protein both along with meat or usually, as an alternative of meat. Go to CannedBeans.org for extra details about canned beans.

Mediterranean Chickpea Bowls

Mediterranean Hen Bowls Elements:

-Selection of grain- brown rice, quinoa, pasta or if you do not need grains, you should utilize lettuce or spinach. Orzo pasta is tremendous scrumptious for these bowls.

-Chickpeas- My favourite! You possibly can’t go flawed with utilizing canned beans in a recipe. They’re handy, inexpensive, tasty and excessive in protein and fiber.

-Grilled chicken- The grilled rooster is tremendous straightforward to prepare dinner forward of time and luxuriate in all through the week. I usually double the portion of the rooster to make use of for numerous meals. I marinated the rooster in my Greatest Greek Hen Marinade.

-Parsley- I really like throwing contemporary parsley on my meals as a result of it provides a lot taste. My little tip is after you get residence from the grocery retailer, throw your parsley in a mason jar of water to make it final a lot longer.

-Tomatoes

-Kalamata olives- Wholesome fat and plenty of taste!

-Condiments- There are such a lot of nice choices right here! I like to recommend any of those: tzatziki sauce, hummus, fattoush dressing or Greek dressing. I really like all of them and change up what I exploit on my bowls.

-Chopped onions

-Feta cheese

-Lemon

Greek Power Bowls

If you do not have a number of the substances or do not like a number of the substances, swap for what you might have readily available. I would like for this to be a simple meal that the entire household loves. We serve the whole lot in little bowls on our desk in order that my children can select what they need. Let’s simply say that the chickpeas and the feta will probably be gone first. My children are loopy for these substances!!

Mediterranean Chicken Bowls

Yield: serves 6 

 Mediterranean Hen Bowls

Mediterranean Hen Bowls are loaded with orzo pasta, chickpeas, grilled rooster, tomatoes, feta cheese, onion, kalamata olive and extra and topped with hummus and fattoush dressing!

Prep Time:  10 minutes Prepare dinner time: 20 minutes Whole time: 30 minutes

INGREDIENTS

  • Lemon Grilled Hen
  • 1 1/2 kilos boneless, skinless rooster breasts
  • 1 lemon- zest and juice
  • 3 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1 tablespoon Italian mix spices
  • Mediterranean Bowls
  • 1 pound orzo pasta
  • 1 can garbanzo beans, drained and rinsed
  • 1 1/2 cups cherry tomatoes, halved
  • 1/2 cup crimson onion, chopped
  • 1 cup feta cheese
  • 1/2 cup kalamata olives
  • 1/2 cup hummus
  • 1 lemon, sliced
  • 1/2 cup chopped contemporary parsley
  • Fattoush Dressing (non-obligatory)
    • 1/2 cup lemon juice
    • 1/3 cup olive oil
    • 2 cloves garlic, minced
    • 1 teaspoon sumac
    • 1/2 teaspoon salt

INSTRUCTIONS

  1. Toss collectively all the substances for the rooster marinade. If time permits, marinate for half-hour. If not, it’ll nonetheless style scrumptious. Grill rooster till rooster is cooked by means of about 5 minutes on all sides. As soon as rooster barely cools, slice into strips. **Alternatively, you’ll be able to pan fry the rooster for about 4 minutes on all sides till cooked by means of on excessive in a pan with a tablespoon of olive oil.

  2. In the meantime, boil a massive pot of water and prepare dinner orzo in accordance with instructions. Drain pasta when it’s totally cooked.

  3. If desired, whisk collectively the substances for the fattoush dressing. Alternatively, you should utilize a bottled Greek or fattoush dressing.

  4. As soon as orzo is cooked, divide orzo into bowls and high with rooster, tomatoes, onion, garbanzo beans, feta, olives, a dollop of hummus, a slice of lemon, and parsley.

**Alternatively, you’ll be able to put out all of those substances in bowls and make it so everybody can serve themselves and construct their very own bowls which makes for a enjoyable meal.

Get pleasure from!

Like this recipe? Take a look at extra Mediterranean-style recipes:
Mediterranean Lemon Hen and Potatoes
Spiralized Greek Pasta Salad
Greek Stuffed Hen
Greek Hen Salad
Greek Roasted Vegetable and Chickpea Pasta Salad

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Mediterranean Chicken Power Bowls

This publish is sponsored by Bush’s Greatest. All opinions are my very own.



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