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A close-up of a healthy and colorful Chicken and Roasted Vegetable Bowl with rice, creamy sauce, and fresh herbs.
Reda

Mediterranean Chicken and Roasted Vegetable Bowls

These vibrant bowls feature tender, herb-marinated chicken breast and a colorful medley of roasted vegetables, all served over fluffy quinoa with a bright lemon-tahini dressing. A perfect healthy and satisfying meal prep option!
Prep Time 25 minutes
Cook Time 35 minutes
Total Time 1 hour
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 550

Ingredients
  

For the Chicken
  • 1.5 lbs Boneless, Skinless Chicken Breasts cut into 1-inch cubes
  • 2 tbsp Olive Oil
  • 1 tbsp Lemon Juice fresh
  • 1 tsp Dried Oregano
  • 1/2 tsp Garlic Powder
  • 1/4 tsp Salt
  • 1/8 tsp Black Pepper freshly ground
For the Roasted Vegetables
  • 1 medium Zucchini cut into 1/2-inch half-moons
  • 1 medium Red Bell Pepper cored, deseeded, and cut into 1-inch pieces
  • 1 medium Red Onion cut into 1-inch wedges
  • 1 cup Cherry Tomatoes halved
  • 1/2 cup Kalamata Olives pitted and halved
  • 2 tbsp Olive Oil
  • 1 tsp Dried Thyme
  • 1/2 tsp Salt
  • 1/4 tsp Black Pepper freshly ground
For the Lemon-Tahini Dressing
  • 1/4 cup Tahini well stirred
  • 2 tbsp Lemon Juice fresh
  • 2 tbsp Water adjust for desired consistency
  • 1 clove Garlic minced
  • 1/4 tsp Salt
  • 1 pinch Black Pepper
For Serving
  • 1 cup Quinoa uncooked
  • 2 cups Water or Vegetable Broth for cooking quinoa
  • 1/4 cup Fresh Parsley chopped, for garnish
  • 1/4 cup Feta Cheese crumbled, optional, for garnish

Equipment

  • Large Baking Sheet (2)
  • Large Mixing Bowl (2)
  • Small Whisk
  • Saucepan with lid
  • Meat thermometer

Method
 

Marinate the Chicken
  1. In a large bowl, combine the cubed chicken, 2 tbsp olive oil, 1 tbsp lemon juice, oregano, garlic powder, 1/4 tsp salt, and 1/8 tsp pepper. Toss to coat evenly. Cover and refrigerate for at least 15 minutes, or up to 30 minutes.
Preheat Oven & Prep Quinoa
  1. Preheat your oven to 400°F (200°C). Line two large baking sheets with parchment paper for easier cleanup. Cook quinoa according to package directions: combine 1 cup quinoa with 2 cups water or broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Let stand covered for 5 minutes, then fluff with a fork.
Prepare Vegetables
  1. In another large bowl, combine the zucchini, red bell pepper, red onion, cherry tomatoes, and Kalamata olives. Drizzle with 2 tbsp olive oil, thyme, 1/2 tsp salt, and 1/4 tsp pepper. Toss until all vegetables are lightly coated.
Roast Vegetables
  1. Spread the seasoned vegetables in a single layer on one of the prepared baking sheets. Roast for 15 minutes.
Cook Chicken
  1. While vegetables are roasting, spread the marinated chicken cubes in a single layer on the second prepared baking sheet. After the vegetables have roasted for 15 minutes, add the chicken baking sheet to the oven.
Continue Roasting
  1. Continue roasting both the chicken and vegetables for another 15-20 minutes, or until the chicken is cooked through (internal temperature reaches 165°F/74°C) and the vegetables are tender-crisp and lightly caramelized. You may need to swap the baking sheets halfway through for even cooking.
Make the Dressing
  1. While chicken and vegetables roast, whisk together the tahini, 2 tbsp lemon juice, minced garlic, 1/4 tsp salt, and a pinch of pepper in a small bowl. Gradually add water, 1 tablespoon at a time, whisking until the dressing reaches your desired creamy, pourable consistency.
Assemble Bowls
  1. Divide the cooked quinoa among four serving bowls. Top with equal portions of roasted chicken and roasted vegetables. Drizzle generously with the lemon-tahini dressing.
Garnish and Serve
  1. Garnish with fresh chopped parsley and crumbled feta cheese, if using. Serve warm.

Notes

For meal prep, store cooled chicken, vegetables, and quinoa in separate airtight containers in the refrigerator for up to 4 days. Store dressing separately. Reheat chicken and vegetables gently before assembling bowls.
Feel free to customize vegetables based on seasonal availability – broccoli florets, sweet potato cubes, or asparagus would also work well.
Adjust spice levels in the chicken marinade to your preference.