I lost 45 lbs eating food that actually tastes good

@linds.hampton

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Mediterranean Chicken Bowls

Why it worked

The video provides a clear, step-by-step recipe for a healthy and flavorful meal, appealing to viewers interested in meal prep and tasty, diet-friendly food. The use of popular ingredients and a visually appealing final product likely contributed to its shareability.

Summary

The creator demonstrates how to make Mediterranean chicken bowls, starting with marinating and air-frying chicken. She then prepares seasoned basmati rice and assembles the bowls with the chicken, lettuce, corn, hummus, tzatziki sauce, pita chips, and olives.

Structure

1Marinate and air-fry chicken
2Cook basmati rice with seasonings
3Prepare toppings: chop lettuce, crush pita chips, cook corn
4Assemble the bowls with rice, chicken, lettuce, corn, sauces, and toppings
5

Original caption

Meals that helped me lose 45 lbs ✨🤍 Let’s make Mediterranean Chicken Bowls! They’re packed with protein, loaded with flavor, and so easy to customize with your favorite Mediterranean toppings. Save this one for your next meal prep! Ingredients: Chicken: • 2–2½ lbs boneless, skinless chicken breasts, cut into bite-sized pieces • 2 tbsp olive oil • Juice of 1 lemon • 1 tbsp garlic powder • 2 tsp onion powder • 2 tsp paprika • 2 tsp dried oregano • 1½ tsp cumin • 1 tsp coriander • 1 tsp salt • ½ tsp black pepper Rice: • 2 cups dry basmati rice • 4 cups chicken broth • 1 tbsp olive oil • ½ tsp turmeric • ½ tsp garlic powder • ½ tsp salt Toppings (customize however you’d like!): • Chopped romaine • Traditional hummus • Roasted red pepper hummus • Tzatziki • Corn • Kalamata olives • Crushed pita chips Directions: 1. In a large bowl, combine the chicken, olive oil, lemon juice, and all of the seasonings. Toss until evenly coated and marinate for at least 30 minutes. 2. Preheat your air fryer to 400°F. Cook the chicken for 12-15 minutes, shaking the basket halfway through, until it reaches an internal temperature of 165°F. 3. While the chicken cooks, heat the olive oil in a saucepan and toast the basmati rice for 1–2 minutes. Add the garlic powder, turmeric, salt, and chicken broth. Bring to a boil, reduce the heat to low, cover, and cook until the rice is tender. 4. Build your bowls with romaine, rice, chicken, and whatever toppings you love! I used traditional hummus, roasted red pepper hummus, tzatziki, corn, Kalamata olives, crushed pita chips 🤩 #fitnessjourney #mealprep #FoodTok #EasyRecipe #fyp

More from @linds.hampton

Product placement

Chicken breasts (acts - used to make the meal, removing it would change the video); Olive oil (acts - used as an ingredient, removing it would change the video); Lemon (acts - used as an ingredient, removing it would change the video); Garlic powder (acts - used as an ingredient, removing it would change the video); Onion powder (acts - used as an ingredient, removing it would change the video); Paprika (acts - used as an ingredient, removing it would change the video); Dried oregano (acts - used as an ingredient, removing it would change the video); Cumin (acts - used as an ingredient, removing it would change the video); Coriander (acts - used as an ingredient, removing it would change the video); Salt (acts - used as an ingredient, removing it would change the video); Black pepper (acts - used as an ingredient, removing it would change the video); Air fryer basket (acts - used to cook the chicken, removing it would change the video); Parchment paper (acts - used to line the air fryer basket, removing it would change the video); Basmati rice (acts - used as a base for the bowls, removing it would change the video); Chicken broth (acts - used to cook the rice, removing it would change the video); McCormick Garlic Powder (acts - used as an ingredient, removing it would change the video); Great Value Ground Turmeric (acts - used as an ingredient, removing it would change the video); Morton Salt (acts - used as an ingredient, removing it would change the video); McCormick Black Pepper (acts - used as an ingredient, removing it would change the video); Stacy's Pita Chips (acts - used as a topping, removing it would change the video); Kinders Frozen Sweet Corn (acts - used as a topping, removing it would change the video); Kinders Liquid Gold (acts - used as a topping, removing it would change the video); Romaine lettuce (acts - used as a base for the bowls, removing it would change the video); Hummus (acts - used as a topping, removing it would change the video); Red pepper hummus (acts - used as a topping, removing it would change the video); Tzatziki sauce (acts - used as a topping, removing it would change the video); Marzetti Sliced Kalamata Olives (acts - used as a topping, removing it would change the video); linktr.ee/linds.hampton (appears - creator's bio link, removing it would not change the video)

Transcript

I lost 45 lbs eating food that actually tastes good. Let's make Mediterranean Chicken Bowls! They're packed with protein, loaded with flavor, and so easy to customize with your favorite Mediterranean toppings. Save this one for your next meal prep! Ingredients: Chicken: • 2–2½ lbs boneless, skinless chicken breasts, cut into bite-sized pieces • 2 tbsp olive oil • Juice of 1 lemon • 1 tbsp garlic powder • 2 tsp onion powder • 2 tsp paprika • 2 tsp dried oregano • 1½ tsp cumin • 1 tsp coriander • 1 tsp salt • ½ tsp black pepper. Starting with our chicken, we're going to cut this into bite-sized pieces. Chicken is diced. We're going to add some olive oil, about two tablespoons. One lemon, juice that into there. Garlic powder, one tablespoon. Onion powder, two teaspoons. Paprika, two teaspoons. Dried oregano, two teaspoons. Cumin, one and a half teaspoons. Coriander, one teaspoon. Salt, one teaspoon. Lastly, some black pepper, half a teaspoon. You know the chicken from Cabo? That's the vibe. We're going to let this marinate for at least 30 minutes. That's done marinating. We're going to grab our air fryer basket. You can also do this in the oven. Parchment paper. We're going to take our chicken and arrange that in a single layer. I'm going to have to do more than one batch. But we're going to put this in the air fryer at 400 degrees for about 12 minutes. While we're waiting for our chicken, we're going to go ahead and do our rice. We have some Basmati rice. We're going to add a little bit of olive oil. Add our two cups of Basmati rice. Garlic powder, half a teaspoon. Ground turmeric, half a teaspoon. And lastly, just some salt, one teaspoon. Toast that for one to two minutes. Chicken broth, we're going to add four cups. That's not coming out. That was a bad bottle. It didn't open when you twist it like it normally does. Let's check it now. Looks pretty good. Little fork test. Perfect. That looks so good. This is our chicken. It took me three batches. I did cook it for about 14 minutes. Final stretch here. We're just going to chop two as we remain. I'm going to put that into a separate bowl. Stacy's Pita Chips. I'm going to crush them up. Just like that. Almost forgot a key ingredient. Kinders frozen sweet corn. I wanted to buy the corn, but they didn't have it. They only had the butter. So if you have the fire, you should get it. It comes with liquid gold. Should we add it? We're going to add about half of the liquid gold. We're going to assemble our bowl. A little bit of rice. Add some of our chicken. Some of our lettuce. Some of our corn. To tzatziki sauce. Regular hummus. Red pepper hummus. For the finishing touch, add some pita chips. Last thing, if you're anything like me, I love olives, so I have some sliced Kalamata olives. So good.