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Lulu Dowell on Instagram: "GREEK CHICKEN & RICE BOWLS 🇬🇷 😍 This is the kind of healthy dinner you’ll actually crave. Macros (4 serves) • 517kcal • 40g P • 53 C • 15g F   Ingredients • 1 cup basmati rice • 1 tbsp olive oil • 1 onion finely diced • 3 cloves garlic minced • 1 tbsp dried oregano, 1 tsp each ground paprika & salt • 3 tbsp each chopped parsley and dill • 1 1/2 cups chicken broth Chicken • 600g skinless chicken thighs • 1 tsp each salt, dried thyme, ground paprika, garlic powder & onion powder • 2 tsp dried oregano • Zest of lemon + 3 tbsp lemon juice • ½ tbsp honey Tzatziki • 1 cup low fat Greek yoghurt • 1 Lebanese cucumber grated & excess liquid squeezed • 2 cloves garlic finely minced • 2-3 tbsp dill finely chopped • 1 tbsp lemon juice + ½ tsp salt   Greek Salad • 300g cherry tomatoes halved • 1 cucumber thinly sliced • 1/3 cup light feta crumbles • ½ red onion thinly sliced • 4 tbsp black olives sliced • 3 tbsp parsley chopped + ½ tsp salt • 2 tbsp lemon juice   Method 1. Marinate chicken: In a bowl, combine the chicken thighs with all the seasonings, lemon zest, lemon juice, and honey and a drizzle olive oil. Mix well to coat and set aside to marinate for at least 15–30 mins (or longer).   2. Cook rice: Rinse rice. Heat oil in a medium pot, sauté onion for 4 minutes, then add garlic and seasonings. Cook for 1–2 mins. Add broth, bring to a boil, then reduce heat to low, cover, and cook for 12–15 mins. Rest for 5 mins before fluffing and stirring through parsley and dill.   3. Cook chicken: Preheat air fryer to 195°C for 3–4 mins. Place chicken in the basket in a single layer, ensuring it is not overcrowded. Cook for 14-16 mins, flipping halfway through, until golden and cooked through. Alternatively, cook in a lightly oiled frying pan over medium-high heat for 4–5 mins per side until cooked through and nicely charred. Rest for 5 mins before slicing.   4. Make tzatziki: Combine all ingredients. Mix until smooth, taste & season.   5. Prepare Greek salad: Combine all ingredients. Toss gently.   Assemble: Divide rice between 4 bowls. Top with chicken, salad and a generous dollop"
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Lulu Dowell on Instagram: "GREEK CHICKEN & RICE BOWLS 🇬🇷 😍 This is the kind of healthy dinner you’ll actually crave. Macros (4 serves) • 517kcal • 40g P • 53 C • 15g F   Ingredients • 1 cup basmati rice • 1 tbsp olive oil • 1 onion finely diced • 3 cloves garlic minced • 1 tbsp dried oregano, 1 tsp each ground paprika & salt • 3 tbsp each chopped parsley and dill • 1 1/2 cups chicken broth Chicken • 600g skinless chicken thighs • 1 tsp each salt, dried thyme, ground paprika, garlic powder & onion powder • 2 tsp dried oregano • Zest of lemon + 3 tbsp lemon juice • ½ tbsp honey Tzatziki • 1 cup low fat Greek yoghurt • 1 Lebanese cucumber grated & excess liquid squeezed • 2 cloves garlic finely minced • 2-3 tbsp dill finely chopped • 1 tbsp lemon juice + ½ tsp salt   Greek Salad • 300g cherry tomatoes halved • 1 cucumber thinly sliced • 1/3 cup light feta crumbles • ½ red onion thinly sliced • 4 tbsp black olives sliced • 3 tbsp parsley chopped + ½ tsp salt • 2 tbsp lemon juice   Method 1. Marinate chicken: In a bowl, combine the chicken thighs with all the seasonings, lemon zest, lemon juice, and honey and a drizzle olive oil. Mix well to coat and set aside to marinate for at least 15–30 mins (or longer).   2. Cook rice: Rinse rice. Heat oil in a medium pot, sauté onion for 4 minutes, then add garlic and seasonings. Cook for 1–2 mins. Add broth, bring to a boil, then reduce heat to low, cover, and cook for 12–15 mins. Rest for 5 mins before fluffing and stirring through parsley and dill.   3. Cook chicken: Preheat air fryer to 195°C for 3–4 mins. Place chicken in the basket in a single layer, ensuring it is not overcrowded. Cook for 14-16 mins, flipping halfway through, until golden and cooked through. Alternatively, cook in a lightly oiled frying pan over medium-high heat for 4–5 mins per side until cooked through and nicely charred. Rest for 5 mins before slicing.   4. Make tzatziki: Combine all ingredients. Mix until smooth, taste & season.   5. Prepare Greek salad: Combine all ingredients. Toss gently.   Assemble: Divide rice between 4 bowls. Top with chicken, salad and a generous dollop"

  • Recipe makes 4 servings and is listed at 517 kcal, 40g protein, 53g carbs, and 15g fat per serve.
  • The bowl base is basmati rice cooked with onion, garlic, chicken broth, oregano, paprika, parsley, and dill.
  • Chicken is 600g skinless thighs marinated with lemon zest, lemon juice, honey, oregano, thyme, paprika, garlic powder, onion powder, salt, and olive oil.
  • The chicken can be cooked in an air fryer at 195°C for 14–16 minutes, flipping halfway, or pan-fried 4–5 minutes per side.
  • Tzatziki is made from low-fat Greek yogurt, grated Lebanese cucumber, garlic, dill, lemon juice, and salt.
  • The Greek salad uses cherry tomatoes, cucumber, light feta, red onion, black olives, parsley, salt, and lemon juice.
  • The rice is sautéed first, then simmered covered for 12–15 minutes and rested for 5 minutes before fluffing.
  • The chicken should be rested for 5 minutes before slicing.
  • The finished bowls are assembled by dividing rice into 4 bowls and topping with chicken, salad, and tzatziki.

⊙ Ingredients

  • 1 cup basmati rice
  • 1 tbsp olive oil
  • 1 onion finely diced
  • 3 cloves garlic minced
  • 1 tbsp dried oregano
  • 1 tsp ground paprika
  • 1 tsp salt
  • 3 tbsp parsley chopped
  • 3 tbsp dill chopped
  • 1 1/2 cups chicken broth
  • 600 g skinless chicken thighs
  • 1 tsp salt
  • 1 tsp dried thyme
  • 1 tsp ground paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 2 tsp dried oregano
  • lemon zest zest of lemon
  • 3 tbsp lemon juice
  • 1/2 tbsp honey
  • 1 cup low fat Greek yoghurt
  • 1 Lebanese cucumber grated & excess liquid squeezed
  • 2 cloves garlic finely minced
  • 2-3 tbsp dill finely chopped
  • 1 tbsp lemon juice
  • 1/2 tsp salt
  • 300 g cherry tomatoes halved
  • 1 cucumber thinly sliced
  • 1/3 cup light feta crumbles
  • 1/2 red onion thinly sliced
  • 4 tbsp black olives sliced
  • 3 tbsp parsley chopped
  • 1/2 tsp salt
  • 2 tbsp lemon juice

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