With a big scoop of hummus and a refreshing cucumber salad, these Mediterranean Chicken and Hummus Bowls are the perfect light, healthy dinner.
I’m always on the lookout for healthy dinners, but they have to check all the boxes. No recipe passes the test unless it’s a) extremely tasty, b) filling enough for Kyle to approve it, and c) relatively easy to make. These beautiful bowls are one such dinner.
If you’ve got the time, I strongly suggest making your own hummus! I have a great hummus recipe here. You’d be amazed at how easy it is, and even more importantly, how much more delicious it is than store-bought. Really outstanding hummus takes this dish from good to great.
I love making the cucumber salad as a refreshing accompaniment to a whole host of dinners, and this chicken is so good it might become your new go-to. A few simple additions kick the rice up a few notches, and if you’re feeling crazy, I’d even suggest adding some toasted flaked almonds to the mix, too.
If you make these Mediterranean Chicken and Hummus Bowls, don’t forget to leave a rating and a comment below, and tag me on Instagram @feelinwhisky!Print
Mediterranean Chicken and Hummus Bowls
- Prep Time: 15 minutes + 30 minutes inactive
- Cook Time: 30 minutes
- Total Time: 1 hour 15 minutes
- Yield: 4 servings 1x
- Category: Entrees
- Cuisine: Mediterranean
For the marinade + dressing:
- 1/4 cup extra-virgin olive oil
- 1/4 cup freshly squeezed lemon juice (from about 1 large lemon)
- 2 tablespoons water
- 2 tablespoons red wine vinegar
- 2 cloves garlic, minced
- 2 teaspoons dried oregano
- 1 teaspoon dried basil
- 1 teaspoon maple syrup or honey
- 1 teaspoon kosher salt
- 1/4 teaspoon freshly cracked black pepper
For the rice:
- 1 tablespoon extra-virgin olive oil
- 1/2 small yellow onion, finely diced
- 1 clove garlic, minced
- 1 cup uncooked long-grain white rice
- 2 cups water
For the cucumber salad
- 1 medium cucumber, seeded and diced
- 1 medium tomato, seeded and diced
- 1/2 small yellow onion (left over from rice), finely diced
- 2 tablespoons chopped fresh herbs (parsley, cilantro, dill, etc.)
For the bowls:
- 1.5 pounds boneless skinless chicken breast
- 1 cup hummus (I have a great recipe here!)
- Make the marinade: In a small bowl or measuring cup, whisk together all of the marinade ingredients and set aside.
- Marinate the chicken: Place the chicken in a large, shallow dish. Pour over half of the marinade, refrigerating the other half to use as dressing later. Cover the chicken, place it in the fridge, and let it marinate for at least 30 minutes or up to 2 hours.
- Make the cucumber salad: Combine all of the cucumber salad ingredients in a medium bowl. Toss with the remaining half of the dressing and set aside to let the flavors meld.
- Bake the chicken: When the chicken is done marinating, preheat the oven to 450° F and line a baking sheet with parchment paper. Remove the chicken from the dish and place it on the lined baking sheet. Discard marinade. Bake the chicken for 15–18 minutes, or until a meat thermometer inserted in the thickest part reads 165° F. Let rest for 5 minutes before slicing crosswise into strips.
- Make the rice: While the chicken is baking, heat the olive oil in a small saucepan over medium-high heat. Add the onion and cook, stirring frequently, for 3–5 minutes, or until beginning to soften and turn translucent. Add the garlic and rice, and cook, stirring frequently, for about a minute, or until the garlic is fragrant and the rice is beginning to toast. Pour in the water, increase heat to high, and bring to a boil. Reduce heat to low, cover the rice, and cook undisturbed for 15 minutes. Remove from heat and allow to rest with the lid on for 5 minutes before removing the lid and fluffing the rice with a fork.
- Assemble: Scoop about 1/4 cup of hummus in each bowl, using the back of your spoon to swoosh it evenly over the bottom. Top with rice, sliced chicken, and cucumber salad. Enjoy!
Keywords: chicken, hummus, mediterranean, cucumber, tomato, onion, rice, healthy, middle eastern,
I’ve gotten a lot more lax with the kinds of recipes I share around here. Part of me feels great about the change; I feel liberated from the self-imposed restrictions I’d put on myself before. Every dish had to be vegetarian, or “clean,” or health-ified in some other way. I told myself I wasn’t about fad diets or trends, but I was kind of lying to myself.
So, what you get now is a true reflection of the way we eat here. Sometimes we eat dinners like this, all virtue and vegetables. And sometimes there’s nary a green item in our fridge. I’ve felt creatively freed over the past several months, and as a result, I’ve shared more recipes this month than I did in the past 3 months combined.
But there’s another part of me that feels like I’m doing the wrong thing. Like I’m not morally upstanding enough if I share recipes that have meat or dairy or refined sugar or flour. Like I’m leading my readers astray, like I’m negatively impacting the environment and my readers’ health and a laundry list of other things.
What is the moral implication of sharing a meat-based recipe when you know that the standard is factory farmed meat? Am I personally responsible for the environmental repercussions that ensue when someone makes this recipe? I might be. In fact, I probably am. Can I accept that?
I often struggle to strike a balance between lighthearted and informative here.
No one wants to click on a chicken recipe and instead find a thousand reasons to feel guilty. And I certainly don’t want to drive readers away from my recipe by presenting them with reasons not to make it.
But it’s also so important to know where our food comes from, and to understand the ripple effects that our choices have. You do not exist in a vacuum. Each purchase you make comes from somewhere, from someone else’s hands. Do you know whose hands they are?
None of us can ever be perfect. There is no moral code that tells us what to eat to be a good person. But we can make more informed choices wherever possible. If you’re able, I encourage you to spend the extra few dollars for humanely raised meat. You may have to reduce the amount of meat you eat, but that’s a choice we could all benefit from.
I’m going to continue making, eating, and sharing recipes like this. But I’m also going to continue this dialogue. How can we keep eating the foods we love while ensuring the continued health of the planet and our bodies? I’d say we could start by taking it one choice at a time.