Mediterranean Glazed Chicken Bowl with Garlic Rice, Crispy Potatoes & Veggies:
This Mediterranean-inspired bowl combines tender glazed chicken, aromatic garlic rice, crispy roasted potatoes, and colorful veggies for a balanced and satisfying meal. It’s hearty yet fresh, and each component can be prepped ahead of time, making it perfect for meal prep or a family dinner.
Time:
Prep: 20 minutes
Cook: 40 minutes
Total: ~1 hour
Ingredients
For the Chicken:
1 lb boneless, skinless chicken thighs or breasts
2 tbsp soy sauce
2 tbsp honey or maple syrup
1 tbsp rice vinegar or lemon juice
2 cloves garlic, minced
1 tbsp olive oil
For the Garlic Rice:
1 cup jasmine or basmati rice
2 cups chicken or vegetable broth
2 cloves garlic, minced
1 tbsp olive oil
For the Crispy Potatoes:
2 medium potatoes, diced into cubes
1 tbsp olive oil
½ tsp smoked paprika
½ tsp garlic powder
Salt & black pepper, to taste
For the Veggies:
1 cup broccoli florets
1 cup bell peppers, sliced
1 small zucchini, sliced
1 tbsp olive oil
Salt & black pepper, to taste
Optional Garnish:
Fresh parsley or cilantro
Sesame seeds
Chili flakes
Instructions
Prepare the Chicken
In a bowl, whisk together soy sauce, honey (or maple syrup), rice vinegar (or lemon juice), minced garlic, and olive oil.
Add chicken and coat well. Let marinate for 20–30 minutes (or overnight for stronger flavor).
Heat a skillet over medium heat, cook chicken for 6–7 minutes per side until cooked through and glazed. Remove from heat, rest 5 minutes, then slice.
Cook the Garlic Rice
Rinse rice until water runs clear.
Heat olive oil in a pot, sauté minced garlic for 30 seconds.
Add rice, stir, then pour in broth. Bring to a boil, reduce to low, cover, and cook 12–15 minutes until fluffy.
Roast the Crispy Potatoes
Preheat oven to 425°F (220°C).
Toss potato cubes with olive oil, smoked paprika, garlic powder, salt, and pepper.
Spread on a baking sheet and roast for 20–25 minutes, flipping halfway, until golden and crispy.
Cook the Veggies
Heat olive oil in a skillet over medium heat.
Add broccoli, bell peppers, and zucchini. Season with salt and pepper.
Sauté for 5–6 minutes until tender-crisp.
Assemble the Bowl
Add a base of garlic rice to each bowl.
Top with sliced glazed chicken, crispy potatoes, and sautéed veggies.
Garnish with fresh parsley or cilantro, sesame seeds, and chili flakes if desired.
Tips & Variations
Protein Swap: Use shrimp, salmon, turkey, or even tofu instead of chicken. The glaze works well with all of them.
Carb Options: Replace garlic rice with quinoa, couscous, bulgur, or even cauliflower rice for a lighter base.
Add Legumes: Chickpeas or lentils can be mixed into the bowl for extra protein and fiber.
Flavor Boost: Add a squeeze of fresh lemon over the chicken and veggies before serving for brightness.
Spice It Up: Stir a pinch of chili flakes or harissa paste into the chicken glaze for heat.
Make It Crispy: For extra texture, pan-sear the chicken after baking or grilling to caramelize the glaze.
Veggie Flexibility: Swap in whatever’s in season—green beans, asparagus, eggplant, or cherry tomatoes all fit.
Meal Prep Friendly: Store each component separately in airtight containers for up to 4 days. Reheat and assemble when ready.
Q&A
Q: Can I make this ahead for meal prep?
A: Yes. Cook each component separately and store in airtight containers for up to 4 days in the fridge. Reheat the chicken and potatoes in a skillet or oven for best texture, and warm the rice and veggies gently.
Q: Can I bake the chicken instead of pan-cooking?
A: Definitely. Place marinated chicken on a lined baking sheet and bake at 400°F (200°C) for 20–25 minutes, basting with extra glaze halfway through.
Q: What’s a lighter alternative to the potatoes?
A: Swap with roasted sweet potatoes, zucchini fries, or even a simple cucumber salad if you prefer something fresher.
Q: Can I make this vegetarian or vegan?
A: Yes. Replace chicken with tofu, tempeh, or chickpeas. Use maple syrup instead of honey to keep it vegan.
Q: How do I keep the potatoes extra crispy?
A: Soak diced potatoes in cold water for 20 minutes to remove excess starch, then pat dry before roasting. This helps achieve a crispier texture.
Nutrition
(per serving, serves 4)
Calories: ~520
Protein: ~32g
Carbohydrates: ~58g
Fat: ~18g
Fiber: ~6g
Sugar: ~9g
(Values are approximate and depend on portion sizes and specific ingredients used.)
Conclusion
This Mediterranean Glazed Chicken Bowl is the perfect balance of savory, sweet, and fresh. The juicy glazed chicken, fragrant garlic rice, crispy potatoes, and colorful veggies come together into a nourishing and filling meal. It’s versatile enough for meal prep yet special enough for dinner guests, making it a go-to recipe for both busy weekdays and relaxed weekends.