High proteinHigh carb

Greek Chicken Bowl

Marinate if you have time; it is fine if you do not.

25 min Serves 1 Stove, Frying pan, Kettle

Per serving

998

kcal

88.8 g

protein

76.2 g

carbs

35.9 g

fat

8.9 g protein per 100 kcal · 6.4 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Chicken breast200 g
  • Couscous, dry weight80 g
  • Feta60 g
  • Cucumber100 g
  • Tomato120 g
  • Olive oil15 g
  • Lemon(optional)15 g
  • Greek yogurt(optional)60 g

Method

  1. 1Couscous covered in boiling water, plate over, five minutes.
  2. 2Griddle the seasoned chicken and rest it.
  3. 3Build the bowl, dress with oil, lemon and yogurt.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Resting meatShow

Letting cooked meat sit for a few minutes lets the juices settle, so they stay in the meat instead of running over the board.

  1. Put the meat on a clean plate or board — never the one it sat on raw.
  2. Cover it loosely with foil and leave it for 3–5 minutes (longer for big joints).
  3. Then slice across the lines of the grain.
Dressing a saladShow

Dressing is the oil, acid (lemon or vinegar) and seasoning that make a salad taste of something.

  1. A simple dressing is about 3 parts oil to 1 part lemon juice or vinegar, with a pinch of salt.
  2. Shake it in a jar with the lid on, or whisk with a fork in a small bowl.
  3. Add it just before eating and toss gently so every leaf is coated. Dressed leaves go soggy if left to sit.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.