Greek Chicken Bowls

Ingredients

• 2 lb (907 g) chicken breast
• 1 1/2 cups (280 g) dry rice
• 1 large cucumber
• 2 tomatoes, chopped
• 1/2 red onion, thinly sliced (optional)
• 1 cup (227 g) nonfat Greek yogurt
• 1 lemon
• 1/3 cup (50 g) crumbled feta (optional)
• 1 tbsp avocado oil; garlic, oregano, salt and pepper

How to make it

1. Prep everythingRinse the 1 1/2 cups (280 g) rice in a strainer until the water runs mostly clear. Grate a quarter of the cucumber on the large holes of a box grater and dice the rest into 1/2-inch (1 cm) pieces. Chop the 2 tomatoes into 1/2-inch (1 cm) pieces, thinly slice the 1/2 red onion, and juice the lemon into a small bowl. Mince 2 to 3 garlic cloves (or use garlic powder) and pat the 2 lb (907 g) chicken breast dry.
2. Cook the ricePut the rice in a medium saucepan with 2 1/4 cups (530 ml) water and a pinch of salt. Bring it to a boil on high, then cover, turn the heat to low and cook 15 minutes. Turn off the heat and leave it covered 10 more minutes, then fluff with a fork.
3. Season the chickenIn a bowl, toss the chicken with the 1 tbsp avocado oil, half the lemon juice, most of the garlic (save a little for the tzatziki), about 1 tsp oregano, 1 tsp salt and 1/2 tsp pepper. Make sure every piece is coated.
4. Sear the chickenHeat a large 12-inch (30 cm) skillet or grill pan over medium-high heat for 2 minutes. Lay the chicken in and sear (cook hard and fast without moving it) 6 to 7 minutes per side, until golden brown and it releases easily from the pan. It is done when the thickest part reads 165°F (74°C). You can also grill it on medium-high for the same time.
5. Rest and sliceMove the chicken to a cutting board and rest it 5 minutes, then slice it into 1/2-inch (1 cm) strips.
6. Make the tzatzikiSqueeze the grated cucumber hard in your hands or a clean towel over the sink to get the water out. Stir it into the 1 cup (227 g) Greek yogurt with the saved garlic, a pinch of salt and the rest of the lemon juice. Tzatziki is a cool, tangy Greek yogurt and cucumber sauce.
7. Build the bowlsDivide the rice between 4 bowls and top with the chicken, diced cucumber, tomato and red onion. Spoon on the tzatziki and sprinkle with the 1/3 cup (50 g) feta. For meal prep, keep the tzatziki in a separate small container; bowls keep 4 days in the fridge, and only the chicken and rice should be reheated.