Description
Mediterranean culinary magic shines in this hearty Chicken and Kale Bowl, blending robust flavors from sun-drenched regions. Wholesome ingredients dance together, offering a nourishing meal that transports you to coastal landscapes with each satisfying bite.
Ingredients
Scale
Protein:
- 1.5 pounds boneless skinless chicken breasts or thighs
- 4–6 ounces feta cheese
- 1/4 cup plain Greek yogurt
Vegetables and Herbs:
- 3 cups chopped kale
- 4 cloves garlic (chopped)
- 1 clove garlic (grated)
- 1/2 cup pitted Greek olives
- 1/4 cup pepperoncini
- Chopped fresh dill (for garnish)
Seasonings and Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons Dijon mustard
- 1 tablespoon Italian/Greek seasoning
- 3 tablespoons tahini
- 2 tablespoons lemon juice
- 3 tablespoons sesame seeds or pine nuts
- 1 teaspoon honey (2 times)
- Chili flakes
- Salt
- Black pepper
Serving:
- Rice
Instructions
- Marinate chicken pieces with olive oil, Dijon mustard, minced garlic, Mediterranean seasonings, honey, chili flakes, salt, and pepper at room temperature for 10 minutes.
- Arrange marinated chicken on a preheated 425°F baking sheet, spreading pieces evenly to ensure uniform cooking.
- Roast chicken for 15 minutes, then carefully redistribute pieces to promote even browning and prevent sticking.
- Continue roasting for additional 5-10 minutes until chicken reaches golden-brown exterior and internal temperature reaches 165°F.
- Meanwhile, prepare kale salad by massaging leafy greens with olive oil, lemon juice, chopped olives, pepperoncini, sesame seeds, salt, and chili flakes.
- During the final 1-2 minutes of chicken cooking, add kale mixture to the baking sheet to slightly wilt and warm the greens.
- Create creamy tahini feta sauce by blending feta cheese, Greek yogurt, tahini, grated garlic, lemon juice, honey, and water until smooth and silky.
- Adjust sauce consistency by adding water incrementally and season with additional salt and chili flakes to taste.
- Plate roasted chicken and wilted kale over warm rice, generously drizzle with tahini feta sauce, and garnish with fresh dill sprigs.
Notes
- Marinate chicken ahead of time to enhance flavor depth and tenderness by letting it sit in the seasoning mixture for 30 minutes before baking.
- Swap kale for spinach or Swiss chard if you prefer a milder green or want more variety in your greens.
- Adjust spice levels by increasing or decreasing chili flakes to suit personal heat tolerance, making the dish adaptable for sensitive palates.
- Create a gluten-free version by using certified gluten-free seasonings and replacing rice with quinoa or cauliflower rice for added nutrition.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 420 kcal
- Sugar: 4 g
- Sodium: 520 mg
- Fat: 27 g
- Saturated Fat: 6 g
- Unsaturated Fat: 19 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 3 g
- Protein: 37 g
- Cholesterol: 85 mg