High Protein Mediterranean Bowl! Only 560 Calories!🍗🍚🥗

Ingredients

• 1 lb Chicken Breast (thinly sliced)
• 1 tsp Salt (kosher)
• ½ tsp Black Pepper (freshly ground)
• 1 tsp Dried Oregano (Mediterranean seasoning)
• ½ tsp Garlic Powder (granulated)
• ½ tsp Paprika (sweet or smoked)
• 2 tbsp Olive Oil (extra‑virgin)
• 1 Lemon (freshly squeezed juice)
• 2 tbsp Fresh Parsley (chopped)
• ½ Cucumber (diced)
• 2 Tomatoes (halved, cherry or grape preferred)
• ¼ Red Onion (thinly sliced)
• 1 cup Long Grain Rice (uncooked)
• 2 cups Low‑Sodium Chicken Broth (for cooking rice)

Instructions

1. Make the seasoning blend

   In a small bowl combine salt, black pepper, dried oregano, garlic powder, and paprika; stir until evenly mixed.

   Time: PT2M

2. Season the chicken

   Place the thinly sliced chicken breast in a large mixing bowl, drizzle with 1 tbsp olive oil, add the seasoning blend, and toss to coat evenly.

   Time: PT3M

3. Prepare the fresh salad

   Dice the cucumber, halve the tomatoes, and thinly slice the red onion. Transfer to a small bowl, add the chopped parsley, drizzle with the remaining 1 tbsp olive oil, squeeze the lemon juice over, and toss gently.

   Time: PT5M

4. Cook the rice

   Rinse the rice under cold water until the water runs clear. In a saucepan combine 1 cup rice with 2 cups low‑sodium chicken broth, bring to a boil, then reduce to a simmer, cover, and cook for 15‑18 minutes until tender. Remove from heat and let sit, covered, for 5 minutes.

   Time: PT20M

   Temperature: Medium heat

5. Sear the chicken

   Heat a skillet over medium‑high heat. Add a drizzle of olive oil, then lay the seasoned chicken slices in a single layer. Cook 3‑4 minutes per side until a deep golden‑brown crust forms and the chicken is cooked through (internal temperature 165°F).

   Time: PT8M

   Temperature: Medium‑high heat

6. Rest and collect juices

   Transfer the cooked chicken to a plate and let rest for 2 minutes. While resting, drizzle the pan juices over the chicken to keep it moist and add flavor.

   Time: PT2M

7. Assemble the bowl

   Divide the cooked rice between two serving bowls. Top each with equal portions of the seared chicken, then add the fresh cucumber‑tomato‑onion salad. Drizzle any remaining pan juices over the top and garnish with extra parsley if desired.

   Time: PT4M

Nutrition Facts

Calories

450

Protein

35 g

Carbohydrates

45 g

Fat

12 g

Fiber

5 g