Tag: feta

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Lunch Prep- Mediterranean Chicken and Rice Bowls

med chicken and rice bowls
med chicken and rice bowls
Mediterranean Chicken and Rice Bowls are the answer to my meal prep questions!

You know that feeling of satisfaction when you’ve prepped lunch for the week on Sunday night? (Surely that can’t be just me, right??) It’s SO worth the effort to plan in advance. I pack a great lunch- it’s one of my self-named super powers. These Mediterranean Chicken and Rice Bowls are the perfect lunch to prepare for the days ahead!

This salad is loaded with greens, grains, protein, and flavorful dressing. It’s balanced in macronutrients (carbs/fat/protein) which means it will fill your belly and fuel your brain with the good stuff to support your bod as you take on every day like the champion you are. Most importantly, it’s DELICIOUS, which is the whole point, right?

Short on time? Use pre-washed lettuce, pre-cooked grains, and shredded rotisserie chicken!

washed lettuce, cooked chicken, cooked rice
Some of my quick meal favs
another chicken-grain-veggie salad bowl prep situation– love avocado (with lemon juice) when it’s ripe!

Got any of the below? Toss ’em in your salad bowls to add extra flavor:

  • Feta (my FAV cheese- already included in the below recipe!)
  • Goat cheese
  • Avocado
  • Olives
  • Lemon, lime, or orange
  • Pickled onions, pickled cucumbers, pickled peppers

Packing it all up:

My favorite lunch containers are the 4-cup glass Pyrex or Anchor bowls with leak-proof lids. They are the perfect size for my salads and they don’t absorb any odors over time. I’ve had a set for over 10 years and it’s still in great shape!

For the dressing: Sometimes I bring the dressing along in a separate tiny glass container (baby food prep jars work well.) Sometimes I can’t stand bringing another container, so right before I leave for work, I’ll open up my salad and pour the salad dressing down the side of the bowl at an angle so it gathers on the very bottom. Before eating, I’ll just shake it up so the lettuce doesn’t get too soft. Works like a charm!

To bring it with you… do you know about the Pack-It freezable lunch box?! The sides are made of ice packs so your lunch stays cool for hours if you don’t have access to a fridge. It easily wipes clean on the inside and you can stash it in the freezer overnight so it’s ready to go the next day. It’s the right price and it comes in lots of fun patters. I love this thing!

Now let’s get cooking, shall we? Let me know how you like these Mediterranean Chicken and Rice Bowls for your lunches or dinners this week!

chicken feta rice bowl

Mediterranean Chicken and Rice Bowls

Morgan
A filling and flavorful salad to prep for the week
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Course Main Course, Salad
Cuisine Mediterranean
Servings 4 people

Equipment

  • Outdoor grill optional

Ingredients
  

For the grilled chicken

  • 1 lb boneless, skinless chicken thighs (or chicken breasts)
  • 1/4 cup olive oil
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1/4 tsp paprika
  • 1/4 tsp black pepper

For the salads

  • 1 head green leaf lettuce, washed and torn
  • 1 8.8 oz package pre-cooked rice about 1 cup
  • 1/2 cup seedless cucumber, diced
  • 1/2 cup tomatoes, diced
  • 4 oz feta
  • 1 lemon, quartered

For the salad dressing

  • 1/4 cup olive oil
  • 2 tbsp red wine vinegar
  • 1/2 tsp oregano
  • 1 small garlic clove, grated
  • Salt and pepper, to taste

Instructions
 

Grilled chicken

  • Preheat outdoor grill to medium-high.
  • In a large bowl, whisk together olive oil and dried seasonings. Add chicken thighs, turning to thoroughly coat. Let sit to marinate for 10-15 minutes while grill preheats.
  • Grill chicken 4-5 mins per side until cooked. Allow to cool 5 minutes, and slice for salads.

For the salads

  • Whisk together dressing ingredients in a small bowl.
  • Divide lettuce between 4 bowls. Top with rice, cucumbers, tomato, chicken, and crumbled feta.
  • Add dressing just before serving and finish with a squeeze of fresh lemon juice.

Notes

Double the chicken and grill in advance to use for additional meals.
If prepping for lunches, ensure chicken is fully cooled before assembling salads, and keep dressing on the side.
Salads will keep in the fridge for 3-4 days.
Keyword feta, grilled chicken, rice bowl, salad

Did you make this recipe? I’d love to read your review below! Be sure to tag @dinneronthecouch on Insta so I can cheer you on. xo– Morgan

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Greek Quinoa Salad Recipe for Lunch Prep

Greek quinoa salad
Greek Quinoa Salad — with plenty of lemon and feta!

Happy New Year! We just polished off the last of the Christmas cookies, cleaned up all of the decorations, and are gearing up for our first full week back to work and school after the holidays. After some much-needed rest, we are ALL ready to get back into a routine!

I just made a big batch of this Greek Quinoa Salad so we are set for lunches these next few days. I love this recipe because it’s light, fresh, and filling– what we all need in a lunch! You can eat it as-is, or over greens with chicken or other protein added to it.

When you cook quinoa, it’s important to rinse it first in a fine mesh sieve until the water runs clear. Raw quinoa is coated in a naturally bitter substance called saponin that helps protect the seeds from insects and pests. Saponin is not harmful to humans, but quinoa tastes MUCH better once that substance is rinsed off! I use this 8-inch fine mesh strainer from OXO. You can also use the strainer for rinsing brown rice, straining homemade broth, and rinsing berries.

The dressing this recipe calls for makes a little extra than you’ll need, so store it in the fridge for a few days– you can use it on pre-washed lettuce or to make marinated vegetables!

Happy start to the new week, a new year, and happy eating Greek Quinoa Salad!

Greek Quinoa Salad

Morgan
Light, fresh, make-ahead
Print Recipe Pin Recipe
Cook Time 20 minutes
Course Main Course, Salad
Cuisine Mediterranean
Servings 4 servings

Ingredients
  

Quinoa (yields about 3 cups cooked)

  • 1 cup quinoa, dry
  • 2 cups chicken or vegetable broth
  • 1/2 tsp salt

Salad Ingredients

  • 3/4 cup seedless cucumber, diced (about 1/2 cucumber)
  • 2/3 cup cherry tomatoes, quartered
  • 1/3 cup Castelvetrano olives, sliced (or kalamata olives)
  • 1/4 cup scallions, thinly sliced (white and light green parts only)
  • 1 cup feta, crumbled
  • 1/4 cup flat leaf parsley, chopped
  • 2 tsp lemon zest (from about 1/2 lemon)

Lemon Vinaigrette Dressing – makes 3/4 cup

  • 1 clove garlic, crushed
  • 1 lemon, juiced about 1/4 cup lemon juice
  • 2 tbsp red wine vinegar
  • 1 tsp honey
  • 1/3 cup olive oil
  • Salt and black pepper, to taste

Instructions
 

  • Rinse quinoa in a fine mesh sieve until water runs clear.
  • Bring chicken broth and stock to a simmer in a small pot. Stir in quinoa, reduce heat to low, and simmer, covered, about 15 minutes. Remove from heat and fluff with a fork. Allow to cool slightly before transferring to a large bowl to mix with the remaining ingredients.
  • Whisk together ingredients for dressing in a small bowl.
  • Add cucumbers, tomatoes, olives, scallions, feta, parsley, and lemon zest together in the large bowl with cooked quinoa. Add about 1/2 cup dressing, stirring to combine. Adjust seasonings to taste.

Notes

Can make ahead and store in the fridge for about 2 days.
Keyword feta, light, make ahead, quinoa, vegetables

If you try this recipe, be sure to rate it and review and tag @dinneronthecouch so I can cheer you on!

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Beets and Sweets Quinoa Bowls with Tahini Dressing

About once a week or so, I roast all the veggies I can fit in my oven at one time, cook a grain and a green, top it with something garlicky, and throw it all together in a bowl to eat. If we’re being honest, I’m pretending I’m at CAVA (best lunch out ever!) Fall is in full swing, and beets and sweet potatoes are the star of this bowl! Bonus: all the ingredients are great leftovers, cold or reheated, so you can cook this once and eat it for a few days.

When prepping the veggie and grain bowls of your dreams, here are a few notes:

  1. Roasting veggies: Everything can be roasted at 400 degrees with olive oil, salt, and pepper. Keep an eye on the vegetables and turn after 20 minutes. If the veggies have different textures (like onions or peppers) or they are cut in different sizes, you may need to pull some things from the tray earlier so they don’t get too crispy.
  2. Greens: I love lacinato (smooth leaf) kale, but it can be pretty tough when raw. To soften, strip the leaves away from stems (great toddler activity), tear or chop the leaves into small pieces and wash the greens in a salad spinner (another great toddler activity). Then, add 1 tsp or more of kosher salt and rub it into the kale with your fingers until it visibly breaks down, about 1 minute. Spin the kale again to remove some of the salt. Alternatively, look for pre-washed baby kale (or spinach or other green) you can use straight from the package!
  3. Grains: Quinoa is often my pick because it’s naturally higher in protein than other grains (well it’s technically a seed) and it cooks in just 15 minutes. You MUST rinse quinoa before cooking to remove a naturally occurring bitter coating on the seeds. Brown, wild, or white rice, farro, orzo, or pearled cous cous are delicious in a bowl, too! If you want a short cut, frozen cooked grains or instant rice are superfast options to save you time.
  4. Optional- add protein: Shredded chicken, lentils, or really any protein of your liking are a great add!

Now, turn on your oven and start cooking those beets and sweets!

Beets and Sweets Quinoa Bowls with Tahini Dressing

Morgan
Roasted veggies, greens and grains are a perfect meal in a bowl.
Print Recipe Pin Recipe
Cook Time 40 minutes
Course Main Course
Cuisine American, Mediterranean
Servings 4 people

Equipment

  • 2 half-sheet roasting pans
  • Parchment paper

Ingredients
  

  • 3 sweet potatoes, peeled and cubed
  • 4 beets, peeled and cubed
  • 1 head cauliflower, cut into florets
  • Olive oil
  • Salt and freshly cracked pepper
  • 1 cup dry quinoa (or 3 cups cooked)
  • 3 cups kale leaves, torn (stems discarded) or baby kale
  • 4 oz feta, crumbled
  • Mint leaves, torn
  • 1/2 cup pistachios, chopped

Lemon Tahini Dressing

  • 1 lemon, juiced
  • 1/3 cup tahini
  • 1 garlic clove, crushed
  • Salt and freshly cracked pepper to taste
  • 2 tsp red wine vinegar
  • 1/4 tsp crushed red pepper
  • 2-4 tbsp water

Instructions
 

  • Preheat oven to 400. Line each half-sheet pan with parchment paper. Place cubed sweet potatoes on one tray, and beets and cauliflower on the other. Drizzle 1-2 tbsp olive oil on each tray and toss veggies to coat. Season with salt and pepper. Roast for 40 minutes total, turning halfway through cooking, until soft and nicely browned.
  • While the vegetables roast, cook the quinoa: In a small pot on the stove, bring 2 cups water to a simmer. Rinse 1 cup quinoa in a fine mesh sieve until water runs clear, then stir it into boiling water with 1/2 tsp of salt. Reduce heat to low, cover, and simmer for 15 minutes. Remove from heat, fluff with a fork or spoon, and lid the pot until ready to serve.
  • Prepare tahini dressing: In a small bowl, whisk together all ingredients plus 2 tbsp water. Continue whisking until water is absorbed and mixture stiffens (due to a reaction between water and starch), then add more water 1-2 tbsp at a time until it reaches a smooth, pourable consistency.
  • If using mature kale, rub the leaves with a little salt for 1 minute to soften. Or, use baby kale and add it right to serving bowls.
  • To assemble: Divide quinoa and kale greens among bowls. Top with roasted vegetables, feta, pistachios, fresh mint, and dressing.

Notes

Recipe shortcuts: use pre-cooked grains and pre-washed kale or other green to save time.

Be sure to tag @dinneronthecouch in your posts so I can cheer you on!