Mediterranean Hen Bowls are loaded with orzo pasta, canned chickpeas, grilled hen, tomatoes, feta cheese, onion, kalamata olives and extra, topped with hummus and fattoush dressing!
I am in a part the place any meals loaded in a bowl and known as “a bowl” is my favourite sort of meal to eat. These Mediterranean Hen Bowls are loaded with the tastiest components and are excellent for dinner or for meal prep. I like prepping a lot of the components for these Mediterranean Bowls over the weekend after which throwing every little thing collectively for a straightforward lunch in the course of the week.
These bowls are loaded with my favourite sorts of canned beans: chickpeas! I’m going to let you know all about why they’re a staple in our pantry and kitchen.
Why Prepare dinner with Canned Beans
Canned beans are a staple in my kitchen. We’ve got our pantry stocked with no less than 5 sorts of beans at any given time. Some favorites are chickpeas, kidney beans, pinto beans, black beans and cannellini beans. They’re reasonably priced, filled with protein, iron and fiber and assist to contribute to some very fast meals which is critical at occasions.
Lately, I used to be out with the children and wasn’t going to be residence till proper round time for dinner. I texted Troy asking him to make dinner. He requested me if I had something in thoughts and I instructed him I did not. He was comfortable to assist out and determine it out himself. After I obtained residence that night, he had black bean tacos made with fajita peppers, onions and zucchini. They had been scrumptious and all 5 of us wolfed all of them up with zero leftovers. Canned beans make for our favourite meals in our home.
Beans are one thing that I do know definitely that every one 3 of my children will eat which is tremendous essential as a result of mother and pa don’t take pleasure in begging the children to take a seat down and eat their meals! I really like that there are such a lot of sorts of canned beans which makes them a flexible meals to replenish on. They’re really easy to make use of, simply open the can, drain and rinse. I watch the quantity of sodium that I eat as a result of an excessive amount of salt would not go away me feeling my greatest. I select low-sodium sorts of canned beans and by rinsing your canned beans, you possibly can decrease the quantity of sodium by about 40%.
We’re clearly not vegetarians however love including in canned beans to our meals for a straightforward protein both along with meat or typically, as an alternative of meat. Go to CannedBeans.org for extra details about canned beans.
Mediterranean Hen Bowls Elements:
-Alternative of grain- brown rice, quinoa, pasta or if you do not need grains, you should use lettuce or spinach. Orzo pasta is tremendous scrumptious for these bowls.
-Chickpeas- My favourite! You may’t go incorrect with utilizing canned beans in a recipe. They’re handy, reasonably priced, tasty and excessive in protein and fiber.
-Grilled chicken- The grilled hen is tremendous simple to cook dinner forward of time and revel in all through the week. I typically double the portion of the hen to make use of for numerous meals. I marinated the hen in my Finest Greek Hen Marinade.
-Parsley- I really like throwing contemporary parsley on my meals as a result of it offers a lot taste. My little tip is after you get residence from the grocery retailer, throw your parsley in a mason jar of water to make it final a lot longer.
-Kalamata olives- Wholesome fat and many taste!
-Condiments- There are such a lot of nice choices right here! I like to recommend any of those: tzatziki sauce, hummus, fattoush dressing or Greek dressing. I really like all of them and change up what I take advantage of on my bowls.
If you do not have among the components or don’t love among the components, swap for what you’ve got available. I would like for this to be a straightforward meal that the entire household loves. We serve every little thing in little bowls on our desk in order that my children can select what they need. Let’s simply say that the chickpeas and the feta might be gone first. My children are loopy for these components!!
Yield: serves 6
Mediterranean Hen Bowls
Mediterranean Hen Bowls are loaded with orzo pasta, chickpeas, grilled hen, tomatoes, feta cheese, onion, kalamata olive and extra and topped with hummus and fattoush dressing!
Prep Time: 10 minutes Prepare dinner time: 20 minutes Whole time: 30 minutes
- Lemon Grilled Hen
- 1 1/2 kilos boneless, skinless hen breasts
- 1 lemon- zest and juice
- 3 tablespoon olive oil
- 3 cloves garlic, minced
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1 tablespoon Italian mix spices
- Mediterranean Bowls
- 1 pound orzo pasta
- 1 can garbanzo beans, drained and rinsed
- 1 1/2 cups cherry tomatoes, halved
- 1/2 cup crimson onion, chopped
- 1 cup feta cheese
- 1/2 cup kalamata olives
- 1/2 cup hummus
- 1 lemon, sliced
- 1/2 cup chopped contemporary parsley
- Fattoush Dressing (optionally available)
- 1/2 cup lemon juice
- 1/3 cup olive oil
- 2 cloves garlic, minced
- 1 teaspoon sumac
- 1/2 teaspoon salt
Toss collectively the entire components for the hen marinade. If time permits, marinate for half-hour. If not, it’ll nonetheless style scrumptious. Grill hen till hen is cooked via about 5 minutes on either side. As soon as hen barely cools, slice into strips. **Alternatively, you possibly can pan fry the hen for about 4 minutes on either side till cooked via on excessive in a pan with a tablespoon of olive oil.
In the meantime, boil a massive pot of water and cook dinner orzo based on instructions. Drain pasta when it’s absolutely cooked.
If desired, whisk collectively the components for the fattoush dressing. Alternatively, you should use a bottled Greek or fattoush dressing.
As soon as orzo is cooked, divide orzo into bowls and high with hen, tomatoes, onion, garbanzo beans, feta, olives, a dollop of hummus, a slice of lemon, and parsley.
**Alternatively, you possibly can put out all of those components in bowls and make it so everybody can serve themselves and construct their very own bowls which makes for a enjoyable meal.
Take pleasure in!
Like this recipe? Try extra Mediterranean-style recipes:
Mediterranean Lemon Hen and Potatoes
Spiralized Greek Pasta Salad
Greek Stuffed Hen
Greek Hen Salad
Greek Roasted Vegetable and Chickpea Pasta Salad
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This submit is sponsored by Bush’s Finest. All opinions are my very own.