Mediterranean Recipe

Cook the grain

Rinse 1.5 cups short-grain brown rice (or quinoa) under cold water. In a medium saucepan combine the rinsed grain, 3 cups water, 1 tbs olive oil and 3/4 tsp kosher salt. Bring to a boil over medium-high heat, then reduce to a simmer, cover and cook 35–40 minutes for brown rice (or 15 minutes for quinoa) until tender and water is absorbed. Remove from heat and let sit covered 5 minutes, then fluff with a fork.

Prepare and roast

Preheat oven to 425°F (220°C). On a sheet pan toss 2 cups cherry tomatoes, 1 cup sliced zucchini (about 1 medium), 1 cup diced red bell pepper, 1/2 cup thickly sliced red onion and 3 crushed garlic cloves with 2 tbs olive oil, 1 tsp dried oregano, 1/2 tsp kosher salt and 1/2 tsp black pepper. Spread in a single layer. Roast 18–22 minutes until vegetables are tender and tomatoes blister; if using chicken on same pan, see protein notes below. Remove from oven and set aside to cool slightly.

Marinate and cook chicken or tofu

Pat 1 chicken breast dry (or press and slice 8 oz firm tofu). Whisk 2 tbs lemon juice, 1 minced garlic clove, 1/2 tsp dried oregano, 1 tbs olive oil, 1/2 tsp kosher salt and 1/4 tsp black pepper. Marinate chicken 15–30 minutes (tofu 10 minutes). For chicken: preheat a skillet over medium-high heat and add 1 tbs olive oil; cook chicken 5–7 minutes per side until internal temperature reaches 165°F (74°C), then rest 5 minutes and slice. For tofu: sear slices 3–4 minutes per side until golden. Alternatively bake chicken in the 425°F oven 18–22 minutes until done.

Prep fresh toppings

While grains cook and vegetables roast, dice 1 cup cucumber, halve 1/2 cup pitted kalamata olives, halve 1 cup fresh cherry tomatoes and thinly slice 1/4 cup red onion. Chop 1/4 cup parsley and 2 tbs mint (optional).

Make the dressing

In a small bowl or jar whisk 1/4 cup extra-virgin olive oil, 3 tbs fresh lemon juice, 1 tsp red wine vinegar, 1/2 tsp Dijon mustard, 1 minced garlic clove, 1/2 tsp dried oregano, 1/2 tsp kosher salt and 1/4 tsp black pepper until emulsified.

Assemble bowls

Divide the cooked grain among 4 bowls (serving yields listed below). Top each with a portion of roasted vegetables, the fresh cucumber, halved olives, fresh cherry tomatoes, red onion, crumbled 1/2 cup feta (divided), chopped parsley and mint. Add sliced chicken or tofu if using. Drizzle each bowl with lemon-herb dressing.

Sprinkle 2 tbs toasted pine nuts or chopped walnuts on the bowls, grate 1 tsp lemon zest over the top and finish with a light 1 tsp drizzle of olive oil. Taste and adjust with additional salt, pepper or lemon juice to taste. Serve warm or at room temperature.