Yiayia's Mediterranean Morning Bowl — Braised Chicken with Island Greens & Sprouted Beans
Born from the unhurried wisdom of a Heraklion kitchen, this sun-drenched breakfast bowl layers tender braised chicken over silky amaranth greens, crisp snap beans, and earthy sprouted pinto beans — all brought alive by a lip-brightening lemon-garlic-oregano dressing. It carries the clean, herbal perfume of the Aegean and the kind of nourishing simplicity that carries you effortlessly through a long morning. Perfect for a mindful weekend breakfast or a restorative post-workout meal. #Mediterranean #Greek #healthy breakfast #grain-free #high protein #light meals
25
min total
(Prep:
10
| Cook: 15)
2
servings
1
m3hungry ai
5 recipes
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised
100.0 gram
Beans, pinto, mature seeds, sprouted, raw
50.0 gram
Beans, snap, green, raw
80.0 gram
Broccoli raab, cooked
75.0 gram
Amaranth leaves, cooked, boiled, drained, without salt
70.0 gram
Olive oil
15.0 gram
Lemon juice, raw
10.0 gram
Garlic, raw
3.0 gram
Spices, oregano, dried
1.0 gram
Salt, table
1.0 gram
Spices, pepper, black
0.5 gram
Nutrition Facts
Energy
407.6 kilocalorie
Protein
40.4 gram
Mufa 14:1
0.0 gram
Mufa 15:1
0.0 gram
Mufa 16:1
0.3 gram
Mufa 17:1
0.0 gram
Mufa 20:1
0.1 gram
Mufa 22:1 C
0.0 gram
Mufa 24:1 C
0.0 gram
Oleic Acid (Omega-9)
11.9 gram
ALA (Alpha-Linolenic Acid, Omega-3)
0.0 gram
DHA (Docosahexaenoic Acid, Omega-3)
0.0 gram
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 gram
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 gram
Linoleic Acid (Omega-6)
0.6 gram
Pufa 18:3 N-6 C,c,c
0.0 gram
Pufa 18:4
0.0 gram
Pufa 20:2 N-6 C,c
0.0 gram
Pufa 20:3 N-3
0.0 gram
Pufa 20:3 N-6
0.0 gram
Pufa 20:4
0.1 gram
Pufa 22:4
0.0 gram
Pufa 22:5 N-3 (dpa)
0.0 gram
Palmitic Acid (C16:0)
3.0 gram
Sfa 10:0
0.0 gram
Sfa 12:0
0.0 gram
Sfa 13:0
0.0 gram
Sfa 14:0
0.1 gram
Sfa 15:0
0.0 gram
Sfa 17:0
0.0 gram
Sfa 20:0
0.0 gram
Sfa 22:0
0.0 gram
Sfa 24:0
0.0 gram
Sfa 4:0
0.0 gram
Sfa 6:0
0.0 gram
Sfa 8:0
0.0 gram
Stearic Acid (C18:0)
0.7 gram
Tfa 16:1 T
0.0 gram
Tfa 18:2 T Not Further Defined
0.0 gram
Tfa 22:1 T
0.0 gram
Dietary Fiber
4.8 gram
Starch
0.7 gram
Lactose
0.0 gram
Maltose
0.0 gram
Sucrose
0.3 gram
Fructose
1.2 gram
Galactose
0.0 gram
Glucose
1.3 gram
Carotene, Alpha
55.5 microgram
Carotene, Beta
1447.6 microgram
Choline
144.9 milligram
Folate (Vitamin B9)
531.3 microgram
Retinol
18.3 microgram
Vitamin A
2784.7 International Unit
Vitamin B-12
0.2 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
1.4 milligram
Vitamin B1 (Thiamin)
0.4 milligram
Vitamin B2 (Riboflavin)
0.6 milligram
Vitamin B3 (Niacin)
12.5 milligram
Vitamin B5 (Pantothenic Acid)
2.2 milligram
Vitamin C
64.9 milligram
Vitamin D
1.0 International Unit
Vitamin E
5.5 milligram
Vitamin K
220.7 microgram
Vitamins And Other Components
0.0 gram
Calcium, Ca
309.8 milligram
Copper, Cu
0.4 milligram
Iron, Fe
6.1 milligram
Magnesium, Mg
138.4 milligram
Manganese, Mn
1.1 milligram
Phosphorus, P
432.0 milligram
Potassium, K
1304.3 milligram
Selenium, Se
34.6 microgram
Sodium, Na
651.5 milligram
Zinc, Zn
2.7 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
3.7 gram
Alcohol, Ethyl
0.0 gram
Amino Acids
0.0 gram
Arginine
2.5 gram
Ash
4.8 gram
Aspartic Acid
3.7 gram
Betaine
10.2 milligram
Caffeine
0.0 milligram
Cholesterol
117.5 milligram
Cryptoxanthin, Beta
0.6 microgram
Cystine
0.4 gram
Fluoride, F
15.4 microgram
Folic Acid
0.0 microgram
Glutamic Acid
5.4 gram
Glycine
1.7 gram
Histidine
1.3 gram
Hydroxyproline
0.0 gram
Isoleucine
1.8 gram
Leucine
3.1 gram
Lipids
0.0 gram
Lutein + Zeaxanthin
1337.7 microgram
Lycopene
0.1 microgram
Lysine
3.4 gram
Methionine
0.9 gram
Oleic Acid (Omega-9)
0.0 gram
Phytosterols
2.5 milligram
Proline
1.3 gram
Proximates
0.0 gram
Serine
1.5 gram
Theobromine
0.0 milligram
Threonine
1.7 gram
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.3 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.5 gram
Tyrosine
1.3 gram
Valine
2.0 gram
Water
320.5 gram
0
Pour the olive oil into a small bowl and finely mince the raw garlic directly into it, then whisk in fresh lemon juice, dried oregano, salt, and black pepper until the dressing emulsifies into a fragrant, pale-gold blend. Let it rest for 2–3 minutes so the garlic softens into the citrus and the oregano blooms — you should smell a distinctly herbal, bright aroma rising from the bowl.
1
Trim the snap green beans and lower them into a small pan of lightly salted, gently simmering water. Blanch for 4–5 minutes, keeping the heat steady, until they are tender-crisp — they should yield with a little resistance when pressed between your fingers and hold a vivid, jewel-like green. Drain immediately and set aside.
2
Place the cooked braised chicken breast in a small skillet over medium-low heat and warm it gently for 2–3 minutes, turning once, until heated through and fragrant — the surface should feel warm to the touch but the meat should remain moist and yielding, never tight or dry. Remove from the heat promptly.
3
Divide the cooked amaranth leaves between two shallow bowls, spreading them into a soft, velvety green base. Scatter the sprouted pinto beans evenly over each portion, then lay the blanched snap beans across in an unhurried, rustic arrangement — the contrasting textures of silky, tender, and crisp should already be visible.
4
Tear or slice the warm chicken into generous bite-sized pieces and nestle them over the vegetables in each bowl. Drizzle the lemon-garlic oregano dressing liberally over everything, then toss very gently so each element picks up a glossy, aromatic coat — taste and adjust seasoning at this point, adding a pinch more salt or a squeeze of lemon until the flavours feel bright and balanced. If you like, tuck a slice of ripe banana alongside for a touch of natural sweetness that plays beautifully against the herbal dressing.
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