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Mediterranean Chicken Bowlwith Pan‑Fried Veggies and Tzatziki Sauce

Recipe from Food In 5, from their Instagram reelWritten down by ReelsMeals from the caption and voiceover. Added 23 October 2026.

15 minutes to prep, 25 to cook. A vibrant Mediterranean chicken bowl packed with protein, colorful pan‑fried vegetables, and a cool tzatziki sauce. Smoky paprika and cumin mingle with fresh dill and lemon for a bright, balanced meal served over fluffy rice.

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Mediterranean Chicken Bowl with Pan‑Fried Veggies and Tzatziki Sauce by Food In 5, a frame from the Instagram video

Method

  1. Preheat the oven to 400°F (400°F) or set the air‑fryer to the same temperature.

  2. In a bowl, combine Greek yoghurt, fresh dill, minced garlic, paprika, cumin, the juice of one lemon, salt and pepper; toss the chicken thigh fillets in the mixture and let them marinate briefly.

  3. Arrange the marinated chicken on a baking sheet and bake for 20–25 minutes, flipping halfway through, or air‑fry for 12–15 minutes, flipping halfway.

  4. While the chicken cooks, slice the red pepper, yellow pepper, courgette and half a red onion; pan‑fry the vegetables in a little oil until tender and lightly charred.

  5. Cook the rice according to the package instructions.

  6. For the tzatziki sauce, mix the remaining Greek yoghurt, diced cucumber, fresh dill, the juice of the second lemon, and a pinch of salt.

  7. Assemble each bowl with a portion of rice, the pan‑fried vegetables, sliced chicken, and a generous dollop of tzatziki sauce.

Tips while you cook

Marinate briefly
After coating the chicken with the yogurt mixture, let it sit briefly before cooking.
Flip halfway
Flip the chicken halfway through baking or air‑frying.
Prep veggies first
Slice all vegetables before pan‑frying.
Reserve yogurt for sauce
Use the remaining Greek yoghurt to make the tzatziki after coating the chicken.

Notes from ReelsMeals, based on this recipe's ingredients, times and method. They are not the creator's instructions.

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The recipe comes from Food In 5’s Instagram reel. ReelsMeals wrote it down from the caption and the voiceover. Check the original if something looks off, and for anything about allergens.

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