How to make a Mediterranean meal prep lunch/dinner in minutes. Serve this meal with or without chicken and refrigerate for up to 3-4 days.
Jump to:
What flavors do you think of when you imagine the taste of Mediterranean food? Oftentimes, it’s about a few specific things. Spices, veggies, and meat are mixed together in a unique way. At Sims Home Kitchen, we love the burst of flavor that Mediterranean food brings!
Some Mediterranean dishes are hard to make, but we wanted to simplify the process. Today’s recipe is really simple, and it only takes 20 minutes to make! Want to try it out with us?
The Mediterranean Secret to Health
Defining Mediterranean food can sometimes be difficult since the food is actually a combination of many different cultures. It usually contains staple foods from countries like Greece, Spain, Morocco, Turkey, Algeria, Libya, Syria, and even Italy.
All of these cultures make food in a way that is not only super-delicious, but beneficial to your health. For example, there are limited amounts of red meats in Mediterranean dishes. Most dishes include chicken or fish, while a large majority of them don’t even have meat at all, and instead use falafel and hummus for protein.
Mediterranean food is proven to lower risks of certain cancers, as well as heart disease, according to a really interesting WebMD study.
If this doesn’t convince you to start eating more Mediterranean food, we don’t know what will!
What You’ll Need
It’s never been easier to make a Mediterranean dish! The ingredients you need include:
- 2-3 fillet of chicken
- 3-4 tablespoon of bulgur wheat (you can use rice or quinoa instead, but we are #OBSESSED with bulgur wheat!)
- ¼ of diced red onions
- ½ a diced cucumber
- A BUNCH of chopped cherry tomatoes
- 2 handfuls of baby spinach
- Some feta cheese to sprinkle on top!
After you’ve gathered your ingredients, you just need one saucepan and one frying pan, and you’re all set to go.
Make a Mediterranean Meal Prep in Minutes!
1. In a saucepan, add 1 cup of bulgur (or your rice substitute) and 2 cups of water and bring to a boil. Cook on a low heat for about 10-15 minutes, or until the bulgur is soft and fluffy.
2. Meanwhile, coat your chicken fillet with lemon juice, salt, pepper, and whatever other chicken seasonings you love.
3. Heat some oil in your frying pan, add the chicken fillet to the pan and fry for about 10-12 minutes or until the chicken is cooked through.
4. Once the chicken is cooked plate up. Add a few spoons of cooked bulgur wheat, chicken, red onions, cherry tomatoes, cucumbers, feta and baby spinach.
Related Posts
- An Easy Salad Recipe for the Mediterranean Diet
- Easy Mediterranean Diet recipe
- Bulgur Wheat Cucumber Tomato and Herb Salad
- 40 Healthy Lunch Ideas
Mediterranean Meal Prep in Minutes!
Equipment
- 1 Saucepan
- 1 Boiling Pot
Ingredients
- 1 cup of bulgur wheat
- 2 cups of water
- 3 chicken fillet
- ¼ red onions diced
- ½ cucumber diced
- 2 handfuls of cherry tomatoes chopped
- 3 tablespoon Feta
- 2 handfuls of baby spinach
- A splash of lemon juice
- Salt to taste
- Pepper to taste
- A splash of sunflower oil
Instructions
- In a saucepan, add 1 cup of bulgur (or your rice substitute) and 2 cups of water and bring to a boil. Cook on a low heat for about 10-15 minutes, or until the bulgur is soft and fluffy.
- Meanwhile, coat your chicken fillet with lemon juice, salt, pepper, and whatever other chicken seasonings you love.
- Heat some oil in your frying pan, add the chicken fillet to the pan and fry for about 10-12 minutes or until the chicken is cooked through.
- Once the chicken is cooked plate up. Add a few spoons of cooked bulgur wheat, chicken, red onions, cherry tomatoes, feta, cucumbers and baby spinach.
Leave a Reply