Description
A quick and easy weeknight dinner featuring juicy marinated chicken thighs, fluffy rice, and a thick, creamy homemade tzatziki sauce. This Mediterranean-inspired bowl is naturally gluten-free and perfect for meal prep.
Ingredients
Scale
- 1.5 lbs (680g) boneless, skinless chicken thighs
- 2 tablespoons olive oil (for chicken)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- Salt and black pepper to taste
- 1 cup (240g) full-fat Greek yogurt
- 1 large English cucumber, peeled and grated
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon extra virgin olive oil (for tzatziki)
- 1 tablespoon fresh dill, chopped
- 1 cup long-grain white rice (uncooked)
- 2 cups water or broth
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 1 cup cherry tomatoes, halved
Instructions
- Rinse 1 cup of long-grain white rice under cold water until clear. In a medium saucepan, combine rice with 2 cups water or broth and a pinch of salt. Bring to a boil, then reduce heat to low, cover tightly, and simmer for 15-18 minutes. Remove from heat and let sit covered for 5 minutes before fluffing with a fork.
- While rice cooks, grate the cucumber and place it in a fine-mesh strainer or clean kitchen towel. Sprinkle with 1/2 teaspoon salt and let sit for 10 minutes to draw out moisture. Squeeze the cucumber firmly to remove as much liquid as possible.
- In a bowl, mix the Greek yogurt, squeezed cucumber, minced garlic, lemon juice, 1 teaspoon olive oil, and fresh dill. Season with salt to taste.
- Pat chicken thighs dry. In a large bowl, toss chicken with 2 tablespoons olive oil, cumin, smoked paprika, garlic powder, oregano, salt, and pepper. Let marinate for at least 10 minutes.
- Heat a large skillet over medium-high heat with a splash of olive oil. Add chicken in a single layer and cook for 5-6 minutes per side until golden brown and internal temperature reaches 165°F (74°C). Let rest for 5 minutes.
- Assemble bowls by placing a scoop of rice at the bottom. Slice the rested chicken and arrange over the rice. Dollop generous spoonfuls of tzatziki on top. Sprinkle with crumbled feta, cherry tomatoes, and fresh parsley. Serve immediately.
Notes
Squeezing the cucumber is crucial to prevent watery tzatziki. Chicken thighs are preferred for juiciness, but breasts can be used with reduced cooking time. For meal prep, store tzatziki separately to maintain texture. The dish tastes better on day two as flavors meld.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: Greek
Nutrition
- Serving Size: 1 bowl per serving
- Calories: 475
- Sugar: 6
- Sodium: 650
- Fat: 22
- Saturated Fat: 8
- Carbohydrates: 45
- Fiber: 2
- Protein: 30
Keywords: chicken tzatziki, rice bowl, greek food, meal prep, healthy dinner, gluten-free, easy recipe, weeknight dinner