A deconstructed souvlaki that hits all the same notes: bright lemon chicken, cool creamy tzatziki, crunchy cucumber-tomato salad and warm rice underneath.

• Marinated lean chicken hits 48 g of protein with the lowest possible saturated fat load.
• Full-fat Greek yogurt in tzatziki adds a small casein hit for slower amino acid release.
• Olive oil and lemon combo aid absorption of fat-soluble vitamins from the vegetables.

1. 1

   Combine the olive oil, lemon juice, dried oregano, minced garlic, salt and pepper in a bowl to make the marinade; add the cubed chicken thighs and toss to coat.

2. 2

   Marinate for at least 15 minutes at room temperature, or cover and refrigerate for up to 24 hours for deeper flavor.

3. 3

   Cook the basmati rice according to package instructions; keep warm.

4. 4

   Make the tzatziki by grating the cucumber on a box grater, then squeezing out as much moisture as possible with your hands or a towel; mix with the Greek yogurt, minced garlic, lemon juice and chopped dill until smooth.

5. 5

   Heat a grill pan or skillet over high heat until very hot; thread the chicken onto skewers if desired or cook in the pan in batches.

6. 6

   Grill or sear the chicken for 4 to 5 minutes per side until charred on the outside and 74 °C / 165 °F at the center.

7. 7

   Toss the halved cherry tomatoes, diced cucumber and sliced red onion with a squeeze of lemon and a drizzle of olive oil.

8. 8

   Build the bowls: rice first, then chicken, then the fresh vegetable salad; add a generous dollop of tzatziki, a handful of kalamata olives and crumbled feta if using.

• Thighs stay juicier than breasts on a grill - worth the tiny fat difference.
• Salt and squeeze the cucumber hard before adding to yogurt or the tzatziki turns watery.