Mediterranean Chicken & Olive Bowls

Flavorful chicken and a medley of vegetables are simmered with tomatoes and Kalamata olives, served over fluffy brown rice for a hearty, fiber-packed meal.

• Prep: 20 min
• Cook: 40 min
• Total: 1 hr
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Medium
• Cost: $3.56/serving

Dietary

• High-Fiber
• High-Protein
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free

Tags

• sauté
• healthy
• comfort food
• savory
• quick
• budget-friendly

Ingredients

• 1.5 pound chicken breast (boneless, skinless, cut into 1-inch pieces)
• 1 tablespoon olive oil
• 1 yellow onion (medium, chopped)
• 3 clove garlic clove (minced)
• 1 red bell pepper (large, chopped)
• 1 zucchini (medium, chopped)
• 14.5 ounce diced tomatoes (undrained)
• 0.5 cup Kalamata olives (pitted, halved)
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper (freshly ground)
• 1 cup chicken broth
• 1 cup brown rice (uncooked)
• 2 cup water
• 2 tablespoon fresh parsley (chopped, for garnish)

Instructions

1. In a medium saucepan, combine the uncooked brown rice with 2 cups of water and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes, or until water is absorbed and rice is tender. Keep covered off the heat for 5 minutes before fluffing with a fork.
2. While the rice cooks, heat the olive oil in a large skillet or Dutch oven over medium-high heat. Add the chicken pieces and season with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Cook until lightly browned on all sides, about 5-7 minutes. Remove chicken from the skillet and set aside.
3. Add the chopped yellow onion to the same skillet and sauté for 3-4 minutes until softened. Stir in the minced garlic and cook for another minute until fragrant.
4. Add the chopped red bell pepper and zucchini to the skillet. Cook for 5-7 minutes, stirring occasionally, until vegetables are tender-crisp.
5. Stir in the diced tomatoes (undrained), Kalamata olives, dried oregano, and chicken broth. Bring the mixture to a gentle simmer. Return the cooked chicken to the skillet. Cook for 5-8 minutes, allowing the flavors to meld and the chicken to heat through.
6. Taste and adjust seasoning with additional salt and pepper if needed. Serve the Mediterranean chicken and vegetable mixture over the fluffy brown rice. Garnish with fresh chopped parsley, if desired.

Notes

Leftovers store well in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop. For extra freshness when reheating, consider adding a squeeze of fresh lemon juice.

Nutrition (per serving)

• Calories: 525
• Protein: 38.9 g
• Carbohydrates: 57.5 g
• Fat: 15.8 g
• Fiber: 8.5 g
• Sodium: 750 mg
• Saturated Fat: 2.5 g
• Sugar: 5.1 g
• Cholesterol: 95 mg