Description
A quick, healthy, and flavorful 30-minute lunch featuring grilled chicken marinated in lemon and dill, served over quinoa with fresh vegetables, feta cheese, and a tangy lemon-dill dressing.
Ingredients
Scale
- 4 boneless, skinless chicken breasts (about 1.5 lbs / 680g)
- 3 tablespoons extra virgin olive oil (for marinade)
- 1/4 cup fresh lemon juice (freshly squeezed)
- 1 teaspoon dry oregano
- 2 tablespoons fresh dill (finely chopped)
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 cups cooked quinoa or rice
- 1 medium cucumber (diced)
- 1 cup cherry tomatoes (halved)
- 1/4 cup red onion (thinly sliced)
- 1/2 cup Kalamata olives (pitted)
- 1/2 cup feta cheese (crumbled)
- 2 tablespoons extra virgin olive oil (for dressing)
- 2 tablespoons lemon juice
- 1 teaspoon maple syrup
- 1/2 teaspoon Dijon mustard
- 1 tablespoon fresh parsley (chopped)
Instructions
- Pat chicken breasts dry with paper towels.
- In a medium bowl, whisk together 3 tablespoons olive oil, lemon juice, oregano, dill, garlic powder, salt, and pepper.
- Place chicken in the marinade, ensuring it is fully coated. Marinate for at least 15 minutes or up to 2 hours in the fridge.
- Cook quinoa or rice according to package instructions. Fluff with a fork and set aside to cool slightly.
- Dice cucumber, halve cherry tomatoes, and thinly slice red onion. Soak onion in ice water for 10 minutes to mellow the bite, then drain and pat dry.
- Heat a large skillet over medium-high heat with a drizzle of olive oil.
- Add chicken breasts to the skillet. Cook for 6-7 minutes on each side until internal temperature reaches 165°F (74°C).
- Remove chicken from pan and let rest for 5 minutes.
- In a small jar, combine 2 tablespoons olive oil, 2 tablespoons lemon juice, maple syrup, Dijon mustard, parsley, salt, and pepper. Shake vigorously to emulsify.
- Assemble bowls by placing a base of warm quinoa or rice.
- Slice rested chicken into strips or cubes and arrange over the grains.
- Top with cucumber, tomatoes, red onion, and olives.
- Crumble feta cheese generously over the top.
- Drizzle lemon dill dressing over everything just before serving.
Notes
Chicken breasts can go from juicy to dry quickly; use a meat thermometer and pull at 160°F as they will continue to cook while resting. For meal prep, store components separately and add dressing just before eating to keep vegetables crisp. Leftovers keep in the refrigerator for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 5
- Sodium: 680
- Fat: 22
- Saturated Fat: 6
- Carbohydrates: 35
- Fiber: 4
- Protein: 32
Keywords: Mediterranean, Lemon Dill Chicken, Healthy Lunch, Meal Prep, Gluten-Free Option, High Protein, Quick Dinner, Chicken Bowl