Mediterranean Power Bowl

Enjoy a balanced and flavorful meal packed with protein, whole grains, healthy fats, and fresh vegetables. Perfect for a quick lunch or a light dinner, this bowl is customizable and simple to prepare.

Ingredients (Serves 1)

• Protein Options (Choose 1):

  • 6 ounces grilled chicken breast
    or
  • 6 ounces salmon fillet
    or
  • 6 ounces shrimp

• Carbohydrates:

  • 1 cup cooked quinoa or farro

• Fats & Toppings:

  • 1 tablespoon olive oil
  • ½ cup hummus or tzatziki
  • ¼ cup crumbled feta cheese (optional)
  • 8–10 olives (Kalamata or your favorite variety)

• Vegetables:

  • ½ cup cherry tomatoes, halved
  • ½ cup cucumber, diced

• Optional Flavor Enhancers:

  • Fresh lemon juice (about 1 teaspoon)
  • Pinch of salt, black pepper, and dried oregano, to taste

Directions

1. Cook the Protein:

   1. Season your chicken, salmon, or shrimp with olive oil, salt, black pepper, and a small pinch of dried oregano for a Mediterranean flair.
   2. Grilling (Chicken/Salmon): Preheat the grill to medium-high heat. Grill chicken until the internal temperature reaches 165°F (74°C), about 6–8 minutes per side, or grill salmon until it reaches 145°F (63°C), about 4–5 minutes per side.
   3. Pan-Searing (Chicken/Salmon/Shrimp): Heat a tablespoon of olive oil in a skillet over medium-high heat. Cook until the protein is cooked through (use the same temperature guidelines above).

2. Prepare the Grain Base:

   1. Cook 1 cup quinoa or farro according to the package instructions. Usually, this involves bringing 2 cups of water or broth to a boil, adding the grains, reducing to a simmer, and cooking until tender.
   2. Once done, fluff with a fork and let it cool slightly before assembling the bowl.

3. Assemble the Bowl:

   1. Base: Place the cooked quinoa or farro at the bottom of your bowl.
   2. Protein: Slice or portion the cooked chicken or salmon (or shrimp) and place it on top of the grains.
   3. Veggies & Fats: Arrange the cherry tomatoes, diced cucumber, hummus or tzatziki, feta cheese (if using), and olives around the protein.

4. Finishing Touches:

   1. Drizzle 1 tablespoon olive oil (if not already used in cooking) and a squeeze of fresh lemon juice over the entire bowl.
   2. Season with a little more salt, black pepper, and dried oregano if desired.
   3. Optionally, garnish with fresh parsley or basil for extra color and flavor.

Serving Suggestions and Tips

• Customization: Feel free to add other vegetables like roasted red peppers, artichoke hearts, or red onion slices for extra variety.
• Vegan Option: Replace the protein with grilled tofu or chickpeas and omit the feta cheese. Opt for a plant-based yogurt sauce or hummus.
• Meal Prep Friendly: Cook grains and protein in batches, then store them in airtight containers. Assemble your bowls throughout the week for quick lunches.
• Spice It Up: Add a dash of red chili flakes or a drizzle of spicy harissa to give the bowl a kick.

Nutritional Breakdown (Approximate)

• Calories: ~650 kcal
• Protein: ~55 g
• Carbohydrates: ~50 g
• Fats: ~20 g

Note: Exact nutrition may vary depending on specific brands of ingredients and preparation methods.

Enjoy your Mediterranean Power Bowl as a wholesome meal that provides a balance of macronutrients and vibrant flavors!