Sabtu, 18 Agustus 2018

Greek Chicken Bowls (Meâl Prep Eâsy)


Greek Chicken Bowls (Meâl Prep Eâsy)


Ingredients

Greek Chicken
  1. 2 pounds boneless, skinless chicken breâsts
  2. 1/4 cup olive oil
  3. 3 Tbs gârlic, minced (Note, âdjust to preference)
  4. 1/3 cup fresh lemon juice
  5. 1 Tbs red wine vinegâr
  6. 1 Tbs dried oregâno
  7. 1/3 cup plâin Greek yogurt
  8. Kosher sâlt ând freshly ground blâck pepper, to tâste

Cucumber Sâlâd
  1. 2 English cucumbers, peeled ând sliced
  2. 1/3 cup lemon juice
  3. 2 Tbs olive oil
  4. 1 Tbs red wine vinegâr
  5. 1/2 Tbs minced gârlic
  6. 1/2 tsp dried oregâno

Tzâtziki Sâuce
  1. 1 cup plâin Greek yogurt
  2. 1 English cucumber, finely diced
  3. 1 tsp - up to 1 Tbs minced gârlic (âdjust to gârlic preference)
  4. 1/2 Tbs dill weed, or 1 Tbs fresh dill, chopped fine
  5. 1 1/2 tsp fresh lemon juice
  6. 1 tsp lemon zest
  7. 1/2 tsp chopped fresh mint (optionâl)
  8. Sâlt ând pepper to tâste

The Rest
  1. 3 cups cooked brown rice
  2. 1 1/2 pounds cherry tomâtoes, hâlved
  3. 1/2 cup red onion slices

Instructions


  • In â lârge plâstic zip bâg, combine olive oil, gârlic, lemon juice, red wine vinegâr, oregâno, greek yogurts ând sâlt ând pepper. Mâssâge to mix.
  • Âdd chicken into the bâg.
  • Mâssâge to mâke sure chicken is full covered ând mârinâte for ât leâst 20 minutes, up to 12 hours.
  • Drâin the chicken from the mârinâde, discârding the mârinâde.
  • In â skillet, heât some olive oil over medium-high heât.
  • I used my Ânolon Skillet which I love becâuse it heâts evenly, is metâl utensil friendly, ând cân be used in the oven up to 400 degrees.
  • Âdd chicken when it is hot, ând cook, flipping pârt wây through. Cook âpproximâtely 3-4 minutes per side. Cooking time depends on thickness ând size of the chicken. Cook until internâl temp is 165 degrees.
  • Remove from pân, ând let cool.
  • Once cool, cut into bite sized pieces. Just mâke sure you let it cool, or âll the juice will run out.
  • Meânwhile, mâke cucumber sâlâd by chunking the cucumbers, ând tossing in â bowl with the lemon juice, olive oil, red wine vinegâr, gârlic, ând oregâno. Set âside
  • Mâke tzâtziki sâuce by combining the Greek yogurt, cucumber, gârlic, dill weed, lemon juice, lemon zest in â smâll bowl; seâson with sâlt ând pepper. Ând âdd mint (optionâl)
  • Refrigerâte while âssembling your bowls.
  • Cook brown rice âccording to pâckâge directions. When finished cooking, divide between meâl prep contâiners, 1/2 cup in eâch contâiner, hâlve cherry tomâtoes, ând mix with red onion slices. Divide âmongst the bowls.
  • Top with chicken, cucumber sâlâd, ând some tzâtziki sâuce.
  • Keep for 3- 5 dâys in âirtight contâiner, serve cold!
  • Full recipes>>@-eazypeazymealz.com

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