Healthy & Hearty: Mediterranean Chicken Rice Bowls

Wholesome Mediterranean Chicken Rice Bowls – A Flavorful & Easy Meal for Any Night!

 

Healthy & Hearty: Mediterranean Chicken Rice Bowls

If you’re looking for a quick, healthy, and delicious dinner, these Mediterranean Chicken Rice Bowls are the perfect choice! Packed with lean protein, whole grains, and vibrant vegetables, this dish is inspired by the Mediterranean diet, known for its heart-healthy and nutrient-rich ingredients. With juicy roasted cherry tomatoes, marinated artichoke hearts, and tender chicken over a bed of wholesome brown and wild rice, every bite bursts with flavor. Best of all, this meal comes together in just 30 minutes, making it an ideal option for busy weeknights!

One of the best things about this recipe is how effortless it is to prepare. The chicken breasts are pan-seared for a golden crust, then finished in the oven while the tomatoes cook down into a sweet and savory topping. A drizzle of Greek vinaigrette ties everything together, adding a bright and tangy touch. With simple ingredients you may already have on hand, this dish is an easy way to bring Mediterranean flavors into your kitchen without any hassle.

Inspired by Greek flavors, this dish is loaded with zesty herbs, fresh ingredients, and bold Mediterranean taste. The juicy chicken, roasted vegetables, and flavorful vinaigrette come together in the most satisfying way. It’s a meal the whole family will love, whether you're enjoying a cozy dinner at home or meal-prepping for the week. Plus, it tastes absolutely amazing!

Enjoy!

What Ingredients do I need?

Protein

• Boneless, skinless chicken breasts

Grains

• Brown and wild rice blend

Vegetables

• Cherry tomatoes
• Marinated quartered artichoke hearts

Condiments & Pantry Staples

• Greek vinaigrette
• Olive oil
• Salt & pepper

Substitutions and Variations

Substitutions

• Protein:  Chicken breasts → Boneless chicken thighs, turkey cutlets

• Grains:  Brown and wild rice blend → Quinoa, couscous, farro, or cauliflower rice (for a low-carb option)

• Cherry tomatoes → Diced Roma or grape tomatoes, sun-dried tomatoes (for a more intense flavor)

• Marinated artichoke hearts → Canned artichoke hearts (unmarinated)

• Condiments :  Greek vinaigrette → Homemade vinaigrette (olive oil, lemon juice, garlic, oregano)

Variations

• Greek Power Bowl:  Swap the rice for quinoa or farro for added protein and a nutty texture.  Add crumbled feta cheese and a dollop of tzatziki for extra Greek flavor.  Toss in sliced Kalamata olives for a briny kick.

•  Low-Carb/Keto-Friendly Version:  Replace the rice with cauliflower rice or chopped romaine lettuce for a grain-free option.  Use grilled zucchini, eggplant, or bell peppers instead of cherry tomatoes for a heartier veggie base.

• Vegetarian Mediterranean Bowl:  Swap the chicken for chickpeas, white beans, or grilled halloumi cheese for a meatless version.  Drizzle with a lemon-tahini dressing instead of Greek vinaigrette for a creamy, tangy twist.

Kitchen Tips and Notes

• Sear First for Juicy Chicken – Browning the chicken before finishing it in the oven locks in moisture and adds a rich, caramelized flavor.

• Don’t Overcook the Chicken – Use a meat thermometer and remove it from the oven at 165°F  for perfectly tender chicken. Let it rest for a few minutes before slicing to retain juices.

• Charred Tomatoes = Extra Flavor – Let the cherry tomatoes blister in the pan without stirring too much. This helps intensify their natural sweetness

• Marinated Artichokes Add Depth – The tangy, briny flavor of jarred marinated artichokes elevates the dish—drain them well to avoid excess moisture.

• Leftovers? No Problem! – Store in airtight containers for up to 3 days in the fridge. Add fresh dressing and toppings before serving.

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Healthy & Hearty: Mediterranean Chicken Rice Bowls

serves 4


2 Tablespoons olive oil, divided
4 skinless, boneless chicken breasts
salt & pepper
2 pints cherry tomatoes
1 6oz jar marinated quartered artichoke hearts, drained
1/2 cup Greek vinaigrette
2 cups hot cooked brown and wild rice blend

Preheat oven to 400 degrees F. In a large oven ready skillet, add 1 Tablespoon olive oil and heat over medium-high heat.  Season chicken with salt & pepper and add to the skillet, cooking for 4 minutes until the bottoms are brown.  Turn chicken and transfer the skillet to the oven and bake about 6-7 minutes more or until the internal temperature reaches 165 degrees.  Remove from the oven and allow to rest on a cutting board.

Meanwhile, in another skillet heat the remaining olive oil (1 Tbsp) over medium-high heat.  Add the tomatoes and cook until they begin to char and release their juices, about 5-7 minutes.  Remove from heat and add in the artichoke hearts and 1/4 cup of the Greek vinaigrette.  Stir to combine.

Slice chicken breasts.  Divide rice, chicken, and tomato mixture among the bowls.  Drizzle with remaining Greek vinaigrette.  Serve.

Savory Roasted Butternut Squash with Zesty Marinated Feta

Savory Roasted Butternut Squash with Zesty Marinated Feta – A Cozy, Flavor-Packed Side Dish for Chilly Winter Nights!

Savory Roasted Butternut Squash with Zesty Marinated Feta

Savory Roasted Butternut Squash with Zesty Marinated Feta is the ultimate winter side dish—simple, flavorful, and packed with wholesome ingredients. If you’re looking for an easy but impressive recipe, this dish is a must-try. The natural sweetness of roasted butternut squash pairs perfectly with the tangy, herb-infused feta, creating a contrast of flavors that will elevate any meal. Plus, it’s made with just a handful of fresh ingredients, many of which you may already have in your kitchen!

One of the best things about this butternut squash recipe is how effortless it is to prepare. With minimal chopping and a quick roast in the oven, you’ll have a warm, satisfying dish that’s perfect for busy weeknights or special gatherings. The feta cheese is marinated in fragrant olive oil, fresh thyme, and rosemary, infusing it with bold Mediterranean flavors that enhance every bite. The roasting process caramelizes the squash, bringing out its natural richness while adding a slight crispiness to the edges.  The combination of flavors create an incredibly delicious dish that will have everyone coming back for seconds.

Serve Roasted Butternut Squash with Marinated Feta alongside roasted chicken, grilled salmon, or seared steak for a well-balanced meal.  Whether you're looking for a cozy weeknight dinner addition or a flavorful side for a dinner party, this easy butternut squash recipe is a winner!

Enjoy!

 

What Ingredients do I need?

Produce:

• Butternut squash
• Fresh thyme
• Fresh rosemary

Dairy:

• Block of feta cheese

Pantry Staples:

• Extra virgin olive oil
• Crushed red pepper flakes
• Salt & pepper

Substitutions and Variations

Substitutions

• Butternut squash → Sweet potatoes, acorn squash, or pumpkin
• Fresh thyme & rosemary → Dried thyme & rosemary (use half the amount) or Italian seasoning
• Crushed red pepper flakes → a pinch of cayenne for mild heat

Variations

• Swap the Feta cheese:  Use goat cheese, ricotta salata, or queso fresco
• Add Nuts for Crunch: Toss in some walnuts, pecans, or pine nuts during the last few minutes of roasting for a crunchy texture that pairs nicely with the soft squash.
• Zucchini or Summer Squash Variation:  Substitute the butternut squash: Slice zucchini or summer squash into 1/2-inch thick rounds or half-moons.  Reduce the roasting time to 15-20 minutes at 450°F.  Use goat cheese instead of feta and marinate with the same herbs.

Kitchen Tips and Notes

• Buy pre-cut squash for ease:  cutting your own will produce the freshest results but is often found a little hard to cut.  Find pre-cut squash that are cut in cubes as they are typically more fresh. This will cut down on cutting time.

• Roasting Tip: Don’t overcrowd the baking sheet when roasting the squash. If the pieces are too close together, they may steam rather than roast, affecting the texture. Use two baking sheets if needed.

• Herb Substitution: If you don’t have fresh herbs, you can substitute dried thyme and dried rosemary. Just use about half the amount to avoid overwhelming the dish. Dried herbs are more potent than fresh.

• Roasting Tip: Don’t overcrowd the baking sheet when roasting the squash. If the pieces are too close together, they may steam rather than roast, affecting the texture. Use two baking sheets if needed.

• Serving Tip: If you’re serving the roasted squash with marinated feta as a side, consider pairing it with a protein like grilled chicken, pork, or salmon to make it a complete meal.

• Storage: Leftovers can be stored in an airtight container in the fridge for up to 3 days. The flavors will continue to meld together, but the squash will lose some of its crispness. Reheat gently in the oven or microwave.

   EQUIPMENT YOU MAY NEED   

• Large rimmed baking sheet – Ensures even roasting and allows the squash to caramelize.

• Parchment paper – Prevents sticking and makes cleanup easier.

• Mixing bowls – A large one for tossing the squash with olive oil and seasoning and a small one for marinating the feta mixture.

• Sharp knife – Essential for peeling and cubing the butternut squash.

• Cutting board – A sturdy surface for chopping and preparing ingredients.

• Measuring spoons – To accurately portion out herbs, oil, and spices.

• Serving platter - To beautifully present the finished dish.

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Savory Roasted Butternut Squash with Zesty Marinated Feta

Serves: 6

1 butternut squash, peeled and cut into bite-sized cubes
5 tbsp. Extra Virgin Olive Oil, divided
1 tbsp. fresh thyme, chopped
1 tbsp. fresh rosemary, chopped
1⁄4 tsp. crushed red pepper flakes
4 oz. block of feta
1 dash Salt and pepper, to taste

Preheat the oven to 450°F. Line a large, rimmed baking sheet with parchment paper.

In a large bowl, toss the cubed squash with three tablespoons of olive oil, then salt and pepper to taste. Pour out onto the prepared pan. Bake for 20 minutes, tossing once, or until tender and charred in spots.

Meanwhile, cut the feta into thin strips, then break into shards and place in a shallow dish. In a small bowl, combine the remaining olive oil, fresh herbs, red pepper flakes, and additional salt and pepper. Pour over the feta and toss once to coat. Allow to sit for 10-15 minutes.

When the squash is cooked through, pour it onto a serving platter. Scatter the marinated feta over top.

Ultimate Turkey-Spinach Tacos with Guacamole & Tomatoes

Ultimate Turkey-Spinach Tacos: A Flavor-Packed, Cheesy & Healthy Twist with Guacamole!

Ultimate Turkey-Spinach Tacos with Guacamole & Tomatoes

Craving a taco night upgrade? These Ultimate Turkey-Spinach Tacos with Guacamole & Tomatoes are the perfect blend of cheesy, savory, and fresh flavors! With seasoned ground turkey, vibrant spinach, melty Monterey Jack cheese, and a creamy homemade guacamole, these tacos bring a nutritious yet indulgent twist to your table. Whether you're meal-prepping, feeding a hungry family, or hosting a taco night with friends, this easy, flavor-packed recipe is sure to be a hit!

Not only are these cheesy turkey tacos incredibly delicious, but they’re also a healthier alternative to traditional beef tacos—thanks to lean ground turkey and nutrient-rich spinach.  Plus, this recipe is made with simple ingredients, many of which you may already have on hand, making it a convenient choice for busy weeknights.  The fresh guacamole, made with ripe avocados, lime, and a hint of spice, ties everything together beautifully. Best of all, these tacos come together in just 30 minutes, making them a perfect go-to for busy weeknights.

Serve them buffet-style so everyone can customize their toppings, or serve them prepared for less fuss and dishes!  No matter how you enjoy them, these easy turkey-spinach tacos deliver the perfect balance of savory, cheesy goodness with a refreshing, zesty kick. Get ready to impress your taste buds—let’s dive into the recipe!

Enjoy!

What Ingredients do I need?

Produce

• Avocados
• Baby spinach
• Cilantro
• Garlic
• Jalapeño pepper
• Lime
• Roma tomatoes
• Yellow onion

Dairy

• Monterey Jack cheese

Meat

• Ground turkey

Pantry Staples & Spices

• Corn tortillas
• Olive oil
• Chili powder
• Cumin
• Garlic powder
• Onion powder

Substitutions and Variations

Substitutions

• Ground Turkey → Ground Chicken or Lean Ground Beef – Both work well while keeping the recipe flavorful and protein-packed.

• Baby Spinach → Kale – Swap spinach for finely chopped kale (sautéed) 

• Monterey Jack Cheese → Cheddar or Pepper Jack – Cheddar adds a classic sharpness, while Pepper Jack brings a spicy kick.

• Corn Tortillas → Flour Tortillas or Lettuce Wraps – Use flour tortillas for a softer bite or lettuce wraps for a low-carb option.

• Jalapeño Pepper → Red Pepper Flakes or Hot Sauce – If you don’t have fresh jalapeño, a pinch of red pepper flakes or a dash of hot sauce will add heat.

• Fresh Lime Juice → Bottled Lime Juice or Lemon Juice – Fresh lime is best, but bottled lime or lemon juice works in a pinch.

Variations

• Spicy Chipotle Turkey Tacos – Add 1-2 teaspoons of chipotle powder or mix in a spoonful of adobo sauce from canned chipotle peppers for a smoky, spicy twist.

• Southwest-Style Tacos – Stir in black beans and roasted corn into the turkey mixture for extra heartiness and flavor.

• Breakfast Tacos – Swap ground turkey for scrambled eggs and serve with guacamole and cheese for a delicious morning meal.

• Taco Bowl Option – Serve everything over cilantro-lime rice or cauliflower rice instead of tortillas for a taco bowl version.

Kitchen Tips and Notes

• Don’t Overcook the Turkey – Ground turkey cooks quickly, so be sure to avoid overcooking it, which can result in dry tacos. Brown it just until it's no longer pink, and then stir in the spinach to wilt.

• Warm Tortillas – Warm your tortillas before assembling to make them more pliable and delicious. You can heat them on a skillet over medium heat for about 30 seconds per side or quickly warm them in the microwave.

• Make it a Family-Style Meal – If you’re serving a crowd, you can set up a buffet-style taco bar with toppings like shredded cheese, salsa, sour cream, and chopped cilantro for everyone to build their own tacos.

  EQUIPMENT YOU MAY NEED  

Large Skillet – For cooking the ground turkey, spinach, and spices. A non-stick skillet works best for easy cleanup.

Cutting Board – For chopping vegetables, like the onions, tomatoes, and jalapeños.

Knife – A sharp knife for cutting the vegetables and the turkey.

Measuring Spoons – For measuring spices, olive oil, and other small ingredients.

Spatula or Wooden Spoon – To stir the turkey mixture and break up the ground turkey as it cooks.

Small Mixing Bowl – To make the guacamole and mix the ingredients.

Tongs – For warming the tortillas on the stove or in the oven, and for handling the toppings.

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Ultimate Turkey-Spinach Tacos with Guacamole & Tomatoes

serves 4

2 avocados, halved and pitted.
2 pkgs baby spinach
1/3 cup cilantro, chopped small
2 garlic cloves, minced
1 1/2 lb ground turkey
1 jalapeno pepper, seeded and diced small
1 lime
1/4 (8 oz) block Monterey jack cheese, grated
12 small corn tortillas
2 Roma tomatoes, diced
1 medium yellow onion, diced small
3/4 teaspoon black pepper, divided use
2 teaspoons chili powder
2 teaspoons cumin
1 tablespoon olive oil
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 1/2 teaspoons salt, divided use

To a large skillet over medium-high heat add oil and swirl to coat the bottom.  Ad the onion and cook until soft 5-6 minutes, stirring often.  

Add ground turkey to the skillet and cook, breaking apart with a spoon, until browned and crumbly about 4-5 minutes.  Add the spinach by handfuls and allow to wilt slightly between batches.  Add garlic, cumin, chili powder, 1 teaspoon salt & 1/2 teaspoon pepper to the skillet, stirring to coat.  

Meanwhile, juice the lime in to a medium bowl.  Scoop avocado from the shells and into the bowl.  Add 1/2 teaspoon salt and 1/4 teaspoon black pepper, onion and garlic powders to the bowl and mash the avocado with a fork until smooth.   Add diced jalapeno and cilantro to the bowl, stirring to combine.  

Add the grated cheese to the top of the turkey mixture and stir to melt and combine.  Remove skillet from heat.  

Warm tortillas over a gas burner, or microwave.  To serve, top each tortilla with turkey mixture and tope with guacamole and tomatoes, or serve family buffet style.