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Lemon Dijon Chicken Brown Rice Bowl with Garlic Whipped Feta
🛒 Ingredients (Serves 2–3)
Chicken & Marinade
2 boneless, skinless chicken breasts (or thighs)
2 tbsp olive oil
1 tbsp Dijon mustard
Juice and zest of 1 lemon
2 cloves garlic, minced
1 tsp dried oregano
Salt & black pepper, to taste
Brown Rice Base
1 cup cooked brown rice (about ½ cup uncooked)
1 tsp olive oil
Salt, to taste
Garlic Whipped Feta
½ cup crumbled feta cheese
2 tbsp Greek yogurt or cream cheese
1 small garlic clove, roasted or minced
1 tsp olive oil
Freshly ground black pepper, to taste
Bowl Toppings / Add-ins
1 cup roasted or steamed vegetables (zucchini, cherry tomatoes, or bell peppers)
1 tbsp fresh parsley or dill, chopped
Optional: Kalamata olives or avocado slices for extra Mediterranean flair
🍳 Instructions
1. Marinate the Chicken
In a bowl, whisk together olive oil, Dijon mustard, lemon juice, lemon zest, garlic, oregano, salt, and pepper.
Add chicken and coat evenly. Let it marinate at least 15 minutes, or up to 2 hours in the fridge.
2. Cook the Brown Rice
Prepare brown rice according to package instructions.
Stir in 1 tsp olive oil and season with a pinch of salt for flavor. Keep warm.
3. Make Garlic Whipped Feta
In a small bowl or food processor, combine feta, Greek yogurt, roasted or raw garlic, and 1 tsp olive oil.
Blend or whisk until smooth and creamy.
Season with black pepper. Optional: add a squeeze of lemon juice for brightness.
4. Cook the Chicken
Pan-sear: Heat 1 tsp olive oil in a skillet over medium heat. Cook chicken 5–6 minutes per side until golden and cooked through (internal temp 165°F / 75°C).
Oven: Bake at 400°F (200°C) for 18–20 minutes.
Let chicken rest 5 minutes, then slice thinly.
5. Prepare Vegetables
Roast or sauté vegetables in olive oil, salt, and pepper for 5–7 minutes until tender.
Optional: sprinkle with a pinch of dried oregano or a squeeze of lemon.
6. Assemble the Bowl
Start with a base of warm brown rice.
Arrange sliced chicken on top.
Add vegetables on the side.
Dollop garlic whipped feta in the center or drizzle over the chicken.
Garnish with fresh parsley or dill. Add olives or avocado if using.
🍽️ Serving Ideas
Serve as a lunch or dinner bowl with a side of pita or flatbread.
Drizzle with extra lemon juice or olive oil for added brightness.
Pair with a light Mediterranean salad (cucumber, tomato, red onion, olive oil).
💡 Tips & Variations
Quick version: Use pre-cooked rotisserie chicken.
Extra protein: Add a boiled egg or chickpeas.
Make it creamy: Stir a spoon of Greek yogurt into the rice before assembling.
Meal prep: Store chicken, rice, and veggies separately in containers; add whipped feta just before eating.