Greek Lemon-Garlic Chicken Bowls with Herbed Rice and Tzatziki

Backstory: Quick, protein-packed Mediterranean power bowls to refuel after a hard day—clean flavors, big on protein, and built for muscle recovery. You will pump up dinner, the Arnie way.

Ingredients (serves 2)

• 2 boneless skinless chicken breasts (about 12–14 oz / 340–400 g total)
• 3 tbsp plain Greek yogurt (for marinade)
• 2 tbsp olive oil, divided
• Juice and zest of 1 lemon (about 3 tbsp juice)
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1/2 tsp dried thyme or rosemary, crushed
• 1/2 tsp smoked paprika
• 1/2 tsp ground black pepper
• 1 tsp kosher salt (adjust to taste)
• 1 cup long-grain white rice (or 3/4–1 cup brown rice) — see swap notes below
• 2 cups low-sodium chicken broth or water (for white rice) OR 2¼ cups broth/water (for brown rice)
• 1 cup cherry tomatoes, halved
• 1/2 large cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, halved
• 2 tbsp chopped fresh parsley
• 2 tbsp chopped fresh dill (or 1 tsp dried dill)
• 1/4 cup crumbled feta (optional but recommended)
• For quick tzatziki:
  • 1/2 cup plain Greek yogurt
  • 1/4 cucumber, grated and excess water squeezed out
  • 1 small garlic clove, minced
  • 1 tsp lemon juice
  • 1 tbsp chopped dill or parsley
  • Pinch salt and pepper

Marinade & prep (5–10 minutes active, can marinate 15+ minutes)

1. In a bowl combine 3 tbsp Greek yogurt, 1 tbsp olive oil, lemon juice and zest, minced garlic, oregano, thyme, smoked paprika, 1/2 tsp salt and 1/4–1/2 tsp pepper. Mix.
2. Pound chicken lightly to even thickness or butterfly if thick. Coat chicken in marinade. Let sit 15 minutes if you have time (or cook immediately).

Cook rice (timing depends on rice choice)

• For white rice:
  1. Rinse 1 cup rice under cold water until water runs clear.
  2. In a pot bring 2 cups broth/water to a boil, add rice and a pinch of salt. Reduce to low, cover and simmer 15–18 minutes until liquid is absorbed.
  3. Remove from heat, rest covered 5 minutes, then fluff with a fork. Stir in 1 tbsp olive oil, chopped parsley and dill.
• For brown rice:
  1. Rinse 1 cup brown rice. Bring 2¼ cups broth/water to a boil, add rice and pinch salt. Reduce to low, cover and simmer 35–45 minutes until tender.
  2. Remove from heat, rest 10 minutes, fluff, then stir in 1 tbsp olive oil, parsley and dill.