Mediterranean
Yogurt Chicken Bowl
Sliced chicken sits on white rice with cucumber, tomato, and a garlic yogurt sauce. The plate is filling because the rice is a full side, not a garnish, and the sauce is tangy rather than sweet.
- Prep
- 20 min
- Cook
- 18 min
- Total
- 38 min
- Servings
- 4
- Difficulty
- Easy
Why you’ll love it
- Rice is a full serving, so the bowl stays satisfying without leaning on a huge amount of oil.
- Greek yogurt adds protein and a sharp sauce that does not need sugar.
- Cucumber and tomato keep the plate fresh next to plainly cooked chicken.
- Hitting 165°F on the breast is the safety check for this lean cut.
Ingredients
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Instructions
- 1
Rinse the rice, then simmer it in 2 cups water with a pinch of salt until the grains are tender and the water is absorbed, about 15 minutes.
- 2
Pound the chicken to an even thickness, season with salt and pepper, and warm 1 tbsp olive oil in a skillet over medium heat.
- 3
Cook the chicken until both sides are browned and the center reaches 165°F, about 6 to 7 minutes per side, then rest 5 minutes and slice.
- 4
Stir the yogurt with grated garlic, lemon juice, dill, and the remaining olive oil.
- 5
Chop the cucumber and tomatoes and fold them with a pinch of salt.
- 6
Divide the rice among bowls, add the chicken and vegetables, and spoon the yogurt sauce over the top.
Pro tips
- Slice the chicken against the grain so the lean breast stays tender.
- Salt the tomatoes a few minutes ahead if you want them to give off a little juice.
- Keep the yogurt sauce cold and add it after cooking so it does not split.
Easy substitutions
- Chicken breast
- Boneless turkey breast
- Long-grain rice
- Brown rice
- English cucumber
- Persian cucumbers
Storage and reheating
Storage
Refrigerate the chicken, rice, vegetables, and sauce in separate containers for up to 3 days.
Reheating
Warm the chicken and rice in a skillet with a splash of water until the chicken is hot and still at a safe 165°F, then add cold sauce and vegetables.
Nutrition
Estimates per serving, using standard ingredient averages and rounded to the nearest gram. This is not a lab analysis, and it shifts if you change brands or add sides.
- Calories
- 470
- Protein
- 46 g
- Carbs
- 44 g
- Fat
- 12 g
- Fiber
- 3 g
Moderate · Stovetop · Gluten-Free, High Protein
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From the kitchen
Kitchen tools we love
Practical tools these recipes actually use. This is not a review roundup, and these are not paid placements. If affiliate links are added later, they will be labeled and disclosed.
A heavy 12-inch skillet
Most of the chicken and steak recipes are written for one pan that holds heat. Stainless or cast iron both work.
An air fryer with a real basket
The air-fryer recipes expect a single layer. A crowded basket steams instead of browning.
A half-sheet pan
Drumsticks, potatoes, sausage, and carrots all use one. A dark pan browns faster than a very shiny one.
A sharp chef’s knife
These recipes do not need a specialty blade. A sharp 8-inch knife is faster and safer than a dull one.
A large cutting board
Big enough that the onion and the raw chicken are not sharing the same puddle.
Dry cups and a liquid cup
Desserts in particular expect level dry measures and a separate cup for milk.
An instant-read thermometer
Use it for poultry, pork chops, and meatloaf. Color is a weak guide.
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