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Mediterranean Chicken Grain Bowl with Yogurt Tahini Sauce

Prep Time10 minutes
Cook Time20 minutes
Servings: 2

Ingredients

For the Bowl:

  • Quinoa – 1 cup dry / 180g makes about 3 cups cooked
  • Chicken breast – 2 medium / ~500g
  • Cucumber – 1 medium diced small
  • Cherry tomatoes – 1 cup / 150g halved
  • Feta cheese – ½ cup / 75g crumbled
  • Olive oil – 1 tbsp / 15ml for cooking the chicken
  • Salt and black pepper to taste
  • Chopped parsley for garnish

For the Yogurt Tahini Sauce:

  • Greek yogurt – ½ cup / 120g plain, full-fat or low-fat both work
  • Tahini – 2 tbsp / 30ml
  • Lemon juice – 2 tbsp / 30ml about 1 fresh lemon
  • Garlic powder – ¼ tsp
  • Chopped parsley ½ cup
  • Water – 1–2 tbsp to thin it out
  • A pinch of salt

Instructions

  • Cook the Quinoa - Rinse the quinoa first under cold water using a fine mesh strainer (don’t skip this — it removes the natural bitterness). Add it to a saucepan with 2 cups / 480ml of water and bring to a boil. Reduce the heat, cover, and let it simmer for 12–15 minutes until all the water is absorbed. Take it off the heat and let it sit covered for 5 more minutes, then fluff with a fork and season with a bit of salt.
  • Grill the Chicken - Pat the chicken dry with paper towels and season both sides generously with salt and pepper. Heat a skillet or grill pan over medium-high and add the olive oil. Once it’s hot, cook the chicken for 6–7 minutes per side until golden brown and cooked through (internal temp should hit 165°F / 74°C). Let it rest for 5 minutes before slicing — seriously, don’t skip the rest. It keeps the chicken juicy instead of dry. Slice it against the grain into thin pieces.
  • Make the Sauce - Whisk together the Greek yogurt, tahini, lemon juice, garlic powder, chopped parsley, and a pinch of salt in a small bowl. Add water one tablespoon at a time until it’s pourable but still creamy — you want a nice drizzle consistency, not super thick. Taste it and add more lemon or salt if it needs it.
  • Prep the Vegetables - Dice the cucumber and halve the cherry tomatoes. That’s it — no cooking needed. Keep them fresh and crisp right up until you’re ready to assemble.
  • Build the Bowl - Layer quinoa at the base of each bowl. Arrange the sliced chicken, cucumber, and tomatoes on top. Crumble the feta over everything, then drizzle that yogurt tahini sauce generously over the whole bowl. Garnish with the chopped parsley. Serve and enjoy!