Diet fads come and go, but nutritionists are standing by the fact that the Mediterranean diet is one of the best to follow. That means sticking with lots of fruits and vegetables, avoiding complex carbohydrates, and working healthy fats into your diet. Megan Ginsberg, the blogger behind Delicious Dishings has found a way to make this diet work for college students. She suggests making a Greek chicken and orzo bowl for a nutritious dinner solution.
Even the pickiest eaters can agree on this dish—chicken, grains, cheese, and a couple veggies create a tasty meal that is no-fuss. Not to mention all the different food groups are incorporated. If olives and tomatoes aren’t your style, you can play around with the bowl to find a combination that works for you.
The Delicious Dishings blog displays a variety of recipes—from Greek to Mexican and African meals. West Roxbury-based Ginsberg declares herself to be a food addict, and uses her blog to discuss local farmers markets and restaurants as well. Ginsberg is a senior copy editor at America’s Test Kitchen, and has worked as a pastry chef as well as a writer.
She finds that dinner bowls, with the ingredients arranged separately rather than mixed together, have become more popular recently. Additionally it looks nice, and if you’re going to cook you might as well do it for the instagram.
Everything you’ll need for the bowl is pretty simple. Here’s what to buy (with approximate prices):
2 cups baby spinach ($3.50/lb)
2 to 3 tablespoons Greek dressing, plus extra for serving ($5/bottle)
1/2 cup dried orzo, cooked according to package directions, mixed with a little olive oil, and seasoned with salt and pepper (warm or room temperature) ($2/box)
12 grape tomatoes, halved lengthwise then crosswise ($2/container)
10 to 12 pitted kalamata olives, chopped ($5/jar)
1 boneless, skinless chicken breast, pounded to 1/4 inch thick, seasoned with salt and pepper (or marinated in Greek dressing for 30 minutes), and grilled or pan-seared ($7/lb)
1/4 cup crumbled feta cheese ($3/container)
Fresh chives ($2.50/oz)
1 pita, warmed in toaster oven and cut into 4 wedges ($3/bag)
2 small lemon wedges ($2)
1. Place spinach in medium bowl, drizzle 1 to 2 tablespoons (based on how much you like) Greek dressing on top, and toss, using tongs, until spinach is well coated. Divide spinach between two bowls.
2. Spoon half of pre-cooked orzo over spinach in the center of each bowl.
3. Add tomatoes to same medium bowl, drizzle remaining 1 tablespoon Greek dressing on top, and toss, using tongs, until tomatoes are well coated. Pile half of tomatoes in one section of each bowl.
4. Pile half of kalamata olives in another section of each bowl.
5. Pile pre-cooked half of chicken cubes in another section of each bowl.
6. Pile half of feta in another section of each bowl.
7. Arrange 2 warm pita wedges and 1 lemon wedge in each bowl.
8. Snip fresh chives over each bowl.
9. Serve, with extra dressing on the side.
The great thing about this dish is that it can be made in a variety of ways. If you’re a vegetarian, replace the chicken with tofu, or simply don’t include it in the bowl. Mix up the veggies to find a combo that you like. It’s fun to play around with this healthy dish and find what works for you.
Taste test! Tell us what you think of the recipe. Tweet pictures and reviews @BeWellBoston.