• Kayla Landaeta

Recipe: Greek Chicken Bowls

A common resource I help my coaching clients with is finding recipe ideas to fit where they are in their surgery process, as well as fit their goals and budget.


A common recipe I share is my Greek Chicken Bowls. I adore this recipe because it is so easy for meal prep and for the whole family - you can omit certain ingredients, change the amount of various ingredients to make it more bariatric friendly - it's so customizable.


I personally use my instant pot for the chicken in this recipe, but you can cook the chicken any way you see fit.


Timetodeflate's Greek Chicken Bowls


Ingredients for the chicken

6-8 chicken thighs (boneless, skinless)*

Salt (to taste)

Pepper (to taste)

1/2 tsp dried oregano

1/2 tsp paprika

2 tsp dried dill

3 cloves of garlic (or 1-2 tbsp minced garlic, if you like the easy route like me!)

2 tbsp lemon juice

Crushed red pepper flakes (to taste)

1/4 cup olive oil

1/2 cup water or chicken broth


Ingredients for the bowl

Couscous (I enjoy using this brand, you can find them at most grocery stores)

Cherry tomatoes

Kalamata olives

Cucumber (I use mini cucumbers)

Red onion

Feta cheese

tzatziki sauce or spinach dip


*You can make your own tzatziki sauce (here is an easy recipe), or buy it pre-made. When I can't find it and I want something easy, I pick up some spinach dip or spinach/artichoke dip and call it good! Sometimes you just want something easy.


For cooking the chicken:

  • Trim excess fat off of your chicken thighs, if you notice a large amount.

  • Combine and whisk together spices and olive oil. Put mixture into a large plastic ziplock bag along with your chicken thighs.

  • Let the chicken marinate for 1-3 hours.

  • Dump all contents of the bag into your instant pot, along with your 1/2 cup of water or chicken broth.

  • Follow the manufacturer's guide for locking the lid and preparing to cook. Set the pot to pressure cook on high for 7 minutes (see note at bottom).

  • After the pressure cook cycle is complete, follow the manufacturer's guide for quick release and wait until the quick release cycle is complete. Be careful of any remaining steam and unlock and remove the lid.

Further instructions:

  • Meanwhile, cook your couscous per package instructions.

  • Once your items are cooked, assemble your bowl.

  • Place couscous on the bottom of a bowl with a serving of chicken on top. Garnish with your choice of toppings and a dollop of sauce.

Notes on meal prep:

I store my chicken and couscous separately. This allows me to make my bowl for each day fresh, and according to what sounds good to me that day. I recommend adding your toppings fresh every time, due to the high water content of many of the toppings.


Make this dish fit your needs!

Newly bariatric? Eliminate or reduce your couscous. Watch your serving size.

Whole30 or paleo? Switch out the couscous for some cauliflower rice. Pay attention to your sauce so you know it is compliant.

Keto? Eliminate the couscous (maybe try some cauliflower rice to up your volume) and up the olives and sauce for some good fat! (Watch the calories though - they go up fast!)


Note

Settings may vary on your Instant Pot® depending on the model. Please refer to the manufacturer's guide.


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