Mediterranean Chicken Tenderloin Bowls

Mediterranean Chicken Tenderloin Bowls

Description:

These Mediterranean Chicken Tenderloin Bowls are a fresh, healthy, and flavorful meal option packed with protein and vibrant vegetables. The combination of seasoned chicken, roasted vegetables, and creamy homemade tzatziki sauce makes this dish both satisfying and nutritious. Perfect for meal prep or a quick weeknight dinner, this dish brings Mediterranean flavors to your table effortlessly.

Ingredients:

For the Chicken:

• 1 pound boneless, skinless chicken tenderloins
• 1 tablespoon olive oil
• 1 teaspoon Greek seasoning
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

For the Vegetables:

• 1 red onion, cut into wedges
• 1 red bell pepper, cut into chunks
• 1 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

For the Tzatziki Sauce:

• 1 cup Greek yogurt
• 1/4 cup cucumber, peeled and grated
• 2 cloves garlic, minced
• 1 tablespoon fresh dill, chopped
• 1 tablespoon fresh mint, chopped
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Instructions:

1. Prepare the Chicken:

1. In a bowl, mix olive oil, Greek seasoning, garlic powder, salt, and black pepper.
2. Add chicken tenderloins to the bowl and coat evenly with the seasoning mixture.
3. Heat a large skillet over medium heat and cook the chicken for about 4-5 minutes per side or until fully cooked and golden brown.
4. Remove from heat and let rest for a few minutes before slicing.

2. Roast the Vegetables:

1. Preheat oven to 400°F (200°C).
2. Toss red onion, red bell pepper, and cherry tomatoes with olive oil, salt, and black pepper.
3. Spread the vegetables evenly on a baking sheet.
4. Roast for 15-20 minutes, or until vegetables are tender and slightly caramelized.

3. Make the Tzatziki Sauce:

1. In a bowl, combine Greek yogurt, grated cucumber, minced garlic, fresh dill, fresh mint, lemon juice, salt, and black pepper.
2. Mix well and refrigerate for at least 15 minutes to allow the flavors to meld.

4. Assemble the Bowls:

1. Divide cooked chicken and roasted vegetables into serving bowls.
2. Drizzle with tzatziki sauce or serve on the side.
3. Optional: Serve with warm pita bread or cooked quinoa for added texture.

Servings:

• Makes 2-3 servings.

Nutritional Information (Per Serving):

• Calories: ~320 kcal
• Protein: ~35g
• Carbohydrates: ~15g
• Fats: ~12g
• Fiber: ~3g

Benefits:

• High in Protein: Supports muscle growth and repair.
• Rich in Antioxidants: Vegetables provide essential vitamins and minerals.
• Gut-Friendly: Greek yogurt contains probiotics for digestive health.
• Heart-Healthy: Olive oil provides healthy fats that support cardiovascular health.

Tips:

• Marinate the chicken: For extra flavor, marinate the chicken in the seasoning mixture for 30 minutes to 1 hour before cooking.
• Customize your bowl: Add olives, feta cheese, or a grain like quinoa for additional variety.
• Meal Prep Friendly: Store each component separately and assemble when ready to eat.
• Adjust seasoning: Modify the spices according to your taste preferences.

Q&A:

Q: Can I use chicken breast instead of tenderloins?
A: Yes! Just slice the chicken breast into strips for even cooking.

Q: How long does the tzatziki sauce last?
A: It can be stored in an airtight container in the fridge for up to 3 days.

Q: What can I serve with this dish?
A: Serve with pita bread, quinoa, or a fresh green salad for a complete meal.

Enjoy your Mediterranean Chicken Tenderloin Bowls!