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Healthy Mediterranean Anti-Inflammatory Bowl with Herb Grilled Chicken

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A quick and easy Mediterranean-inspired bowl featuring herb grilled chicken, anti-inflammatory veggies, and a flavorful turmeric dressing. Perfect for weight loss and packed with nutrients.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 1 lb / 450 g)
  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon fresh oregano, chopped (or 1 tsp dried)
  • 1 tablespoon fresh thyme leaves (or 1 tsp dried)
  • 1 teaspoon fresh rosemary, chopped
  • Juice of 1 lemon
  • Salt and freshly ground black pepper, to taste
  • 1 cup cooked quinoa or brown rice (about 185 g cooked; quinoa for extra protein)
  • 1 cup baby spinach leaves, roughly chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup kalamata olives, pitted and halved
  • 1/2 avocado, sliced (optional)
  • 3 tablespoons extra virgin olive oil (for dressing)
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon ground turmeric
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup (optional)
  • Salt and pepper to taste

Instructions

  1. Marinate the Chicken (10 minutes active prep, up to 2 hours resting): In a medium bowl, whisk together olive oil, minced garlic, chopped oregano, thyme, rosemary, lemon juice, salt, and pepper. Add the chicken breasts, coating them thoroughly. Cover and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.
  2. Cook the Quinoa or Brown Rice (15-20 minutes): Rinse 1/2 cup dry quinoa under cold water. Combine with 1 cup water and a pinch of salt in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  3. Prepare the Dressing (5 minutes): In a small bowl, whisk together olive oil, apple cider vinegar, ground turmeric, Dijon mustard, honey, salt, and pepper until emulsified. Set aside to let flavors meld.
  4. Grill the Chicken (8-10 minutes): Heat grill pan over medium-high heat until hot and lightly oiled. Place marinated chicken on the grill. Cook for 4-5 minutes per side, checking for grill marks and internal temperature of 165°F (74°C). Remove and let rest for 5 minutes before slicing thinly against the grain.
  5. Assemble the Bowl (5 minutes): In a large bowl, layer cooked quinoa or rice as base. Add spinach, cherry tomatoes, cucumber, red onion, olives, and avocado slices. Drizzle dressing over veggies and toss gently.
  6. Top and Serve: Place sliced herb grilled chicken on top of the bowl. Optionally garnish with extra fresh herbs or a lemon wedge.

Notes

Marinate chicken for at least 30 minutes for best flavor. Use dried herbs at one-third the amount if fresh are unavailable. Rest chicken after grilling to keep it juicy. Whisk dressing well to avoid turmeric clumps. Store dressing separately to prevent soggy veggies when meal prepping.

Nutrition

Keywords: Mediterranean bowl, anti-inflammatory, herb grilled chicken, healthy recipe, weight loss, quinoa bowl, clean eating

Find it online: https://sagestirs.com/healthy-mediterranean-anti-inflammatory-bowl-with-herb-grilled-chicken-recipe-for-easy-weight-loss/