Frugal Chef Recipes – Mediterranean Chicken Grain Bowl

October 2, 2023

Grain bowls are a delicious, versatile, and cost-effective way to incorporate carbohydrates, protein, fat, and fiber into a meal. Various toppings, grains, spices, and proteins are truly interchangeable, allowing the meal to stay fresh and exciting as well as utilize what foods you have on hand.

Quinoa Recipe (4 servings)

Quinoa is a plant from South America grown as a crop on account of its edible seeds. It technically isn’t a grain but can be cooked and eaten in every way that rice and other grains can. This seed makes a hearty and filling addition to your family table as it is rich in protein, dietary fiber, B vitamins, and dietary minerals.

  • 1 cup uncooked white quinoa
  • 2 cup water (or vegetable/chicken stock)
  • 1/2tsp salt (If using water or sodium free stock)


  1. Place all ingredients in a pot and stir until all quinoa is saturated.
  2. Place lid on pot and turn heat on medium/high until liquid comes to a boil.
  3. As soon as liquid is boiling, turn heat down to low and simmer for 15 minutes with the lid on.
  4. Turn the heat off and let sit covered for 10-15 minutes, then fluff with fork and serve.

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Roasted Vegetable Medley (6-8 servings)

Roasted vegetables can be used as a topping for various meals (grain bowl, as a side, in a taco, in pasta, etc.). Be cognizant of the sizes/shapes of cut vegetables as well as the consistency of the vegetables with the meal and cooking time. Certain harder vegetables (ex. carrots) will need to cook longer than softer vegetables (ex. zucchini), however, that can also be dependent of the size the vegetables are cut comparatively.

  • 2 small-medium sized zucchinis
  • 1 small-medium sized yellow squash
  • 1 bell pepper
  • 1 red onion (white or yellow can also be used)
  • 1 pack baby portabella mushrooms (8oz)
  • 1 garlic clove, minced
  • 1 tbsp. olive oil
  • 1 tbsp. Balsamic Vinegar
  • 1 tsp dried rosemary, chopped
  • Salt, Pepper to taste


  1. Preheat oven to 450 degrees F
  2. Wash and prep vegetables. Cut zucchini and squash lengthwise into fourths, and slice into bite size pieces. Cut bell pepper into 1” pieces. Cut Mushrooms in halves or quarters depending on the size (try to be consistent). Cut onion in bite sized pieces.
  3. On 1-2 large baking sheets, use non-stick cooking spray or line with parchment.
  4. In a large bowl, toss all ingredients together until coated evenly.
  5. Place vegetables on a single layer on the pans and do not crowd (therefore you may need 2 pans) as vegetables can get soggy when too crowded on the pan.
  6. Roast for approximately 20-30 minutes, stirring once. Vegetables will be done when they are brown on the outer edges and tender on the inside.

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Boneless Skinless Chicken Breasts (6 servings)


  • 2 teaspoon dry oregano
  • 1 teaspoon fresh thyme
  • 1 teaspoon Sweet paprika
  • 4 garlic cloves, minced
  • 3 tablespoon Extra virgin olive oil
  • Juice of ½ lemon
  • 1 medium red onion, halved and thinly sliced


  1. Preheat oven to 425 degrees F
  2. Line baking pan with foil. If you have a baking rack, place above foil lined pan (this will help chicken cook crispy).
  3. Rinse chicken and pat dry with paper towels to remove moisture.
  4. Evenly coat olive oil on chicken and add chicken seasoning mixture along with salt and pepper.
  5. Place chicken on rack, skin side up and baked for 35-40 minutes or until thickest part pf the chicken reaches 165 degrees F and serve.

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Tzatziki Sauce Recipe (4-6 servings)


  • 1/2C finely grated cucumber
  • 1C Plain Greek Yogurt
  • 1T Lemon Juice
  • 1/2T EVOO (Extra Virgin Olive Oil)
  • 1 grated garlic clove
  • 1/4tsp salt
  • 1T fresh chopped dill
  • 1T fresh chopped mint (optional)


  1. Take grated cucumber and squeeze to remove excess water.
  2. In medium sized bowl, combine all ingredients together and mix well.
  3. Chill and serve

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Hummus Recipe (8-10 servings or 2 cups)


  • 1 15oz can of chickpeas (rinsed and drained)
  • 1/2tsp baking soda
  • 1/4C lemon juice (about 1-2 lemons)
  • 1 large garlic clove, chopped
  • 1/2tsp salt (add more to taste)
  • 2-4 T ice water (add more as needed for smooth consistency)
  • 1/2tsp ground cumin
  • ½ C Tahini
  • 1 T EVOO (Extra Virgin Olive Oil)

    1. Take chickpeas and baking soda and cook in a pan/pot. Fill with water to right above the chickpeas and boil for approximately 20 minutes. Chickpea skins will fall off- we want them to be mushy for a softer hummus consistency.
    2. Drain chickpeas.
    3. In food processor, blend lemon juice, garlic, and salt. Let mixture rest for 5 minutes.
    4. Add tahini to the blender and blend until creamy pale color while scraping down sides as needed.
    5. Add in 2 T of ice water until fluffy and pale in color.
    6. Add chickpeas and cumin and blend. Slowly add in more ice water one Tablespoon at a time until consistency is light and fluffy.
    7. Taste and add more salt, lemon, or ice water as needed.
    8. Serve and/or store in refrigerator.

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