Mediterranean Bruschetta Chicken Zoodle Bowl
Elevate your weeknight dinner with this fresh and flavorful Mediterranean Bruschetta Chicken Zoodle Bowl. Tender grilled chicken breast is marinated in a savory blend of olive oil, balsamic vinegar, garlic, and fresh basil, then grilled to perfection. Topped with a vibrant tomato and basil bruschetta, this dish is served over light and healthy spiralized zucchini noodles, also known as zoodles. Perfect for a low-carb meal that's both nourishing and satisfying, this recipe brings a taste of the Mediterranean straight to your table. Enjoy this hearty dish that’s quick to prepare and allows you to savor the delicious flavors of fresh ingredients.
N/A
Servings
N/A
Calories
17
Ingredients
Ingredients
Olive oil
3 tablespoons (divided)
Balsamic vinegar
2 tablespoons
Sea salt
1/2 teaspoon
Black pepper
1/2 teaspoon
Garlic cloves
3 (crushed)
Fresh basil
2 tablespoons (chopped)
Chicken breasts
2
Roma tomatoes
3 (chopped)
Red onion
1/4 cup (chopped)
Garlic cloves
2 (minced)
Fresh basil
1 tablespoon (chopped)
Extra virgin olive oil
2 tablespoons
Balsamic vinegar
1 tablespoon
Salt
1/4 teaspoon
Black pepper
1/4 teaspoon
Parmesan cheese
2 tablespoons (grated)
Zucchini
2 large (spiralized into approx. 4 cups zoodles)
Instructions
1
In a medium bowl, whisk together 2 tablespoons of olive oil, balsamic vinegar, sea salt, black pepper, crushed garlic, and chopped basil to create a marinade.
2
Place the chicken breasts in a large resealable plastic bag, pour the marinade over them, seal the bag, and marinate in the refrigerator for at least 1 hour or up to 8 hours.
3
In a separate medium bowl, combine chopped roma tomatoes, red onion, minced garlic, chopped basil, extra virgin olive oil, balsamic vinegar, salt, and black pepper. Mix until well combined. Cover and refrigerate until ready to serve.
4
Preheat the grill to medium heat. Remove the chicken from the marinade and discard the marinade. Grill the chicken for 10-12 minutes on each side, or until the internal temperature reaches 165°F (75°C). Remove from the grill and let it rest for a few minutes before slicing.
5
While the chicken is grilling, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the spiralized zucchini noodles and sauté for 3-5 minutes until warmed and slightly tender.
6
To serve, divide the sautéed zucchini noodles between two bowls. Place sliced grilled chicken on top, and generously spoon the bruschetta mixture over the chicken and zoodles for added flavor. Enjoy!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Bruschetta Chicken Zoodle Bowl?
It is a fresh and flavorful low-carb dish featuring grilled marinated chicken and tomato-basil bruschetta served over spiralized zucchini noodles.
What ingredients are needed for the chicken marinade?
The marinade consists of olive oil, balsamic vinegar, sea salt, black pepper, crushed garlic, and chopped fresh basil.
How long should I marinate the chicken?
For the best flavor, marinate the chicken in the refrigerator for at least 1 hour or up to 8 hours.
What is in the bruschetta topping?
The bruschetta is made from chopped Roma tomatoes, red onion, minced garlic, fresh basil, extra virgin olive oil, balsamic vinegar, salt, and black pepper.
How do I cook the chicken?
Grill the chicken over medium heat for 10 to 12 minutes per side until it reaches an internal temperature of 165°F.
What is a zoodle?
A zoodle is a healthy noodle alternative created by spiralizing fresh zucchini.
How do I prepare the zucchini noodles?
Spiralize two large zucchini to create approximately 4 cups of zoodles, then sauté them in olive oil for 3 to 5 minutes.
Is this recipe low-carb?
Yes, by using zucchini noodles instead of traditional pasta, this dish is a low-carb and keto-friendly meal option.
What type of tomatoes are best for the bruschetta?
Roma tomatoes are recommended for this recipe as they provide a firm texture and great flavor for the topping.
Should the bruschetta be served hot or cold?
The bruschetta mixture should be refrigerated after mixing and served cold over the warm chicken and zoodles.
How much garlic is used in this recipe?
The recipe uses a total of five cloves: three crushed for the marinade and two minced for the bruschetta.
Is there cheese in this dish?
The recipe includes 2 tablespoons of grated Parmesan cheese as an ingredient.
How many servings does this recipe provide?
Based on the instructions, the recipe is designed to be divided into two serving bowls.
What kind of oil is best for this recipe?
The recipe uses standard olive oil for the marinade and sautéing, and extra virgin olive oil for the bruschetta topping.
Can I use dried basil instead of fresh?
While fresh basil is highly recommended for Mediterranean flavor, you can use dried basil in smaller quantities if necessary.
What temperature should the chicken reach?
The chicken is safely cooked when its internal temperature reaches 165 degrees Fahrenheit (75 degrees Celsius).
Can I make the bruschetta in advance?
Yes, you can prepare the bruschetta mixture and keep it covered in the refrigerator until you are ready to serve the chicken.
How long does it take to sauté the zoodles?
Sautéing takes only 3 to 5 minutes over medium heat until they are warmed and slightly tender.
What kind of onion is used?
The recipe specifically calls for 1/4 cup of chopped red onion for the bruschetta mixture.
Do I need to let the chicken rest?
Yes, letting the chicken rest for a few minutes after grilling helps keep it juicy before you slice it.
Can I use a skillet if I don't have a grill?
Yes, you can pan-sear the marinated chicken in a skillet over medium heat as an alternative to grilling.
How many calories are in this dish?
The specific calorie count is not provided, but the recipe is comprised of lean protein and fresh vegetables, making it a healthy option.
Should I peel the zucchini before spiralizing?
It is not necessary to peel the zucchini; the skin adds color, nutrients, and texture to the zoodles.
What is the assembly order for serving?
Divide the zoodles into bowls, top with sliced chicken, and spoon the bruschetta mixture over everything.
Can I use pre-spiralized zucchini?
Yes, pre-spiralized zucchini can be used to save time, as long as you have approximately 4 cups.
How much vinegar is used in the marinade?
The chicken marinade uses 2 tablespoons of balsamic vinegar.
What seasoning is used for the bruschetta?
The bruschetta is seasoned with 1/4 teaspoon of salt and 1/4 teaspoon of black pepper.
Is this recipe gluten-free?
Yes, all the listed ingredients including chicken, vegetables, and oils are naturally gluten-free.
What are the primary tags for this recipe?
Key tags include Mediterranean, grilled chicken, zoodle bowl, healthy recipe, and low-carb.
How many chicken breasts are needed?
The recipe calls for 2 chicken breasts to be marinated and grilled.