Mediterranean Lunch Bowls For Teens
These Mediterranean Bowls make the perfect meal-prep lunch for growing teens (and adults)!
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Ingredients
The Marinated chicken:
- 1 pound chicken breasts
- 3 tablespoons olive oil, more for cooking
- 1 lemon zest
- 2 tablespoons lemon juice
- 2 cloves garlic, grated
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
The farro:
- 1 cup farro
- 3 cups water or stock
- ½ teaspoon kosher salt
Bowls:
- 1 pint cherry tomatoes, halved
- 1 seedless cucumber, coarsely chopped
- ½ cup kalamata olives
- ½ red onion, sliced
- Tzatziki sauce
- ¼ cup crumbled feta cheese
Tzatziki sauce:
- 1 cucumber
- 1 garlic clove
- 1 cup plain yogurt
- ½ teaspoon salt
- ½ teaspoon lemon juice
- ¼ teaspoon dried dill
Instructions
Marinate the chicken:
- In a large zip bag, place the chicken breasts, olive oil, lemon zest, lemon juice, garlic, oregano, salt, and pepper. Marinate in the refrigerator for at least 20 minutes, ideally 4 hours or overnight.
Cook the farro:
- Rinse and drain farro. Place farro in a pot with salt and water or stock. Bring it to a boil, reduce heat to medium-low, and simmer for 30 minutes until the grain is tender. Drain off any excess water.
Cook the chicken:
- In a large skillet, heat olive oil over medium-high heat, place the chicken breasts on the hot surface, and cook the first side for 7 minutes. Flip the chicken breast over and continue to cook for an additional 5-7 minutes until the internal temperature has reached 165F. Discard the marinade.
- Remove chicken from pan onto a plate and wait 5 minutes before slicing.
Make the tzatziki sauce:
- Grate the cucumber on top of a couple of paper towels. Once grated, squeeze any excess moisture over the sink and transfer the grated cucumber into a bowl. Grate the garlic clove in the bowl. Add yogurt, salt, lemon juice, and dill. Stir to combine and refrigerate until ready to pack.
Pack it for lunch:
- In a lunchbox, make a base of farro. Top with sliced chicken, tomatoes, cucumber slices, olives, red onion, and feta cheese.
- Pack the tzatziki sauce in a small leak-proof container and place it in the lunch box. Enjoy this lunch cold or at room temperature.
Nutrition
Serving: 1 lunch | Calories: 432kcal | Carbohydrates: 51g | Protein: 34g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 83mg | Sodium: 646mg | Potassium: 955mg | Fiber: 10g | Sugar: 7g | Vitamin A: 867IU | Vitamin C: 31mg | Calcium: 96mg | Iron: 3mg
