Mediterranean Chicken Bowl

Protein-Packed • Gut-Healing • Skin-Glowing

A simple, wholesome bowl featuring juicy Mediterranean-spiced chicken, collagen-rich bone broth brown rice, and a refreshing minimal-ingredient tzatziki. It’s balanced, toddler-friendly, and perfect for quick nourishing lunches.

Ingredients (Serves: 2-3)

For the Chicken:

• 2 boneless, skinless chicken breasts (or thighs for extra juiciness)

• 1 tbsp olive oil

• 1 tsp dried oregano

• ½ tsp garlic powder

• ½ tsp salt

• ¼ tsp black pepper

• Juice of ½ lemon

For the Bone Broth Brown Rice:

• 1 cup brown rice

• 2 cups bone broth (for extra collagen & gut-healing)

• Pinch of salt

For the Minimalist Tzatziki:

• ½ cup Greek yogurt

• ¼ cup grated cucumber (squeeze out extra water)

• ½ tsp garlic powder (or ½ clove fresh, minced)

• ½ tsp dried dill (or 1 tsp fresh)

• ½ tbsp lemon juice

• Salt to taste

Instructions

• Cook the Bone Broth Rice:

• Rinse the brown rice well. Combine with bone broth and a pinch of salt in a pot.

• Bring to a boil, reduce heat, cover, and simmer for 35-40 minutes, until rice is tender and broth absorbed.

• Prepare the Chicken:

• In a bowl, coat chicken with olive oil, oregano, garlic powder, salt, pepper, and lemon juice.

• Heat a skillet over medium heat.

• Cook chicken 5-6 minutes per side, until golden and cooked through. Rest 5 min, then slice.

• Make the Tzatziki:

• Mix Greek yogurt, grated cucumber (squeezed), garlic, dill, lemon juice, and salt in a small bowl.

• Stir well and chill in the fridge for 5+ minutes to meld flavors.

• Assemble the Bowl:

• Scoop brown rice into bowls.

• Top with sliced chicken.

• Drizzle generously with homemade tzatziki.

Notes

Ingredient Benefits:

• Chicken = High-quality protein for muscle repair and immune support.

• Bone broth = Rich in collagen for gut, skin, and joint health.

• Greek yogurt = Boosts digestion with probiotics and adds protein.

• Cucumber & lemon = Hydrate and detoxify, support clear skin.

• Olive oil & oregano = Anti-inflammatory, heart-healthy fats and antioxidants.

Serving Suggestions:

• Serve with roasted veggies like zucchini or bell peppers.

• Add sliced avocado or a handful of greens for extra fiber and healthy fats.

• Great for a work lunch or a toddler-friendly deconstructed plate.

Storage Tips:

• Keep rice, chicken, and tzatziki in separate containers for up to 3-4 days in the fridge.

• Reheat rice and chicken gently, then top with cold tzatziki before serving.