The BEST Mediterranean Chicken Salad Bowl you will ever have! Perfect grilled juicy chicken breast, spiced roasted garbanzo beans, herbed wild rice, crisp lettuce and veggies, and the most heavenly herbed tahini dressing.
HOW TO COOK JUICY GRILLED CHICKEN
The secret to super juicy, perfectly grilled chicken breast is searing both sides for a few minutes. Depending on the thickness of the chicken breast, it will take about 4 minutes each side. After the chicken is seared, put a lid on the pan and continue to cook another few minutes until the internal temperature reaches 165 degree Fahrenheit. Closing the lid will give the heat time to cook the chicken through in much the same way as an oven does. To get that beautiful crust and mediterranean flavor, I used a dry spice rub made with salt, pepper, onion and garlic powder, paprika, oregano, basil and thyme. I like to marinade my chicken at least for 30 minutes before grilling.
Arrange platter, or individual bowls with chopped kale, loose mixed salad, cucumber, red pepper, tomatoes, red onion, olives and feta. Add oven roasted sweet potato, and spiced garbanzo beans. Serve with some herbed wild rice, slices of chicken breast along with the creamiest herbed yoghurt tahini dressing.
A full Entre Dinner Bowl. So so good!
Recipe
MEDITERRANEAN CHICKEN BOWL
Ingredients
FOR THE CHICKEN
- 2 boneless chicken breast
- salt and pepper to taste
- 1 teaspoon garlic powder
- 2 teaspoon onion powder
- 1 teaspoon paprika
- 2 teaspoon dried oregano
- 2 teaspoon basil
- 2 teaspoon thyme
- zest of half a lemon
FOR THE ROASTED VEGGIES
- 15 oz garbanzo beans (drained)
- 1 tablespoon advieh (or mix 1 teaspoon cinnamon, 1 teaspoon turmeric, ยผ teaspoon ginger, ยผ teaspoon cumin, ยผ teaspoon coriander, a small pinch of cloves and cardamom - all dry)
- 1 small sweet potato (peeled and chopped into ยฝ inch pieces)
- salt and pepper to taste
- 2 tablespoon olive oil
FOR THE SALAD
- 1 cup chopped kale
- 2 cups loose green leaf lettuce
- 1 cup cucumber (diced)
- 1 cup cherry tomatoes (halved)
- ยฝ cup pitted green or kalamata olives
- ยฝ small red onion (thinly sliced)
- 4 oz feta cheese (crumbled)
FOR THE HERBED YOGHURT TAHINI DRESSING
- ยฝ cup tahini sauce
- ยผ cup greek yoghurt
- ยพ teaspoon sea salt
- โ teaspoon pepper
- 2 garlic gloves (finely minced)
- ยพ cup fresh chopped herbs (a mix of parsley, cilantro, basil)
- ยฝ cup water
- 1 lime (juiced)
Instructions
- Preheat oven to 370 ยฐF1. On a baking sheet arrange separately the garbanzo beans, and bite-sized sweet potato pieces. Season with salt and pepper, and advieh spice (or mixed spices in box above). Drizzle with olive oil. Bake about 20 minutes, turning veggies half way through.2. While the veggies are baking, grill the chicken. Preheat pan on medium heat. Drizzle pan with olive oil. Add the chicken and brown for about 3 to 4 minutes each side. Note: my was a thick piece of chicken breast, about 1 inch of thickness). Turn the heat down to medium/low. Close pan with a lid, and continue to cook for another few minutes until chicken is completely cooked through, reaching an internal temperature of 165 degrees F, about 3 minutes.3. I used "Uncle Benz Herbed Wild Rice". Cook per package direction.4. To make the Yoghurt Tahini Dressing, comine all ingredients in a blender, or food processor, and blend until smooth and creamy.5. To assemble the platter, or individual bowl, place the kale and lettuce mix on the bottom of bowl. Top sides with rice, grilled sweet potatoes, roasted garbanzos. Add the chicken slices in the middle. Add sliced cucumber, tomato, onion, olives and feta to another side. Pour the Yoghurt tahini dressing on top of the salad and gently toss to combine. Enjoy!
Nutrition
MEDITERRANISCHES HรHNCHEN- GEMรSE SALAT BOWL (German Rezept)
ZUTATEN FรR DAS HรHNCHEN
- 2 Hรผhnerbrust filets
- Salz und Pfeffer
- 1TL Knoblauch granulat
- 2 TL Zwiebel granulat
- 1 TL Paprika
- 2 TL Oregano
- 2 TL Thymian
- 2 TL Basilikum
- fine geriebene schale von einer halben Zitrone oder Limette
ZUTATEN FรR'S OVEN GEMรSE
- 425 g Kichererbsen (abgetropft)
- 1 TL (Mediterranisches gewรผrzt "Advieh", oder 1TL Zimt, 1 TL Kurkuma, ยผ TL Ingwer, ยผ TL Kreuzkรผmmel - gemahlen, ยผ TL Koriander, eine kleine priese Nelken und Kardamom)
- 1 kleine Sรผรkartoffel (geschรคlt ind in mundgerechte Wรผrfel schneiden)
- salz und Pfeffer nach geschmack
- 2 EL Olivenรถl
ZUTATEN FรR DEN SALAT
- 3 lockere tassen gemichter Salat
- 1 tasse gurke ( in Scheiben geschnitten)
- 1 Tasse Kirsch Tomaten (halbiert)
- ยฝ Tasse grรผne oder schwarze Oliven
- ยฝ kleine rote Zwiebel ( in dรผnne ringe geschnitten)
- Feta Kรคse (zerbrรถckelt)
ZUTATEN FรR DAS KRรUTER YOGHURT TAHINI DRESSING
- ยฝ Tasse Tahini
- ยผ Tasse griechischer Joghurt
- ยพ TL Mehrsalz
- Prise Pfeffer
- ยพ Tasse gemischte frisch gehackte Krรคuter ( Petersilie, Koriander, Basilikum)
- ยฝ Tasse Wasser
- 1 Limette (entsafted)
ZUBEREITUNG
- Auf einem Backblech lege auf eine Seite die Kichererbsen und die Sรผรkartoffel stรผcke auf die andere. Mit Salz, Pfeffer, and das mediterraniscrhe gewรผrzt bestreuen. Trรคufle etwas Oliven รถl รผber das Gemรผse und backe es fรผr circa 20 minute. Nach 10 minuten das Gemรผse wenden.
- Wรคrend das gemรผse backt, grillt die Hรผhnerbrust. In einer Pfanne, bei mittlerer Hitze, trรคufle Oliven รถl. Das hรผhner Fleisch auf jeder seite circa 3- 4 minuten anbraten. Stelle hitze auf mittel/niedrig ein. Mit einen Deckel abdecken, und circa 3 minuten weiter braten, bis das Fleischvollstรคndig durchgegart ist.
- Ich habe "Onkel Benz Krรคuter Wilden Rice" verwendet. Per packungs Anweisung kochen.
- Fรผr das Joghurt Tahini Dressing alle zutaten mit einen mixer oder eine Kรผchen Maschine mischen bis glatt und cremig.
- In einer grossen platte, oder einzelne schalen, lege den salat zuerst. Dann fรผge den Reis, Sรผรkartoffeln, Kichererbsen auf einer Seite. Das Hรคhnchen in Scheiben in der Mitte legen. Die geschnittene gurken Scheiben, zwiebeln, Tomaten und Oliven rund um das Fleisch. Etwas feta darauf. Mit dem Joghurt tahini dressing betrรคufeln.
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