The BJ's Enlightened Mediterranean Chicken Bowl is a signature item from BJ's Restaurant & Brewhouse, part of their health-conscious "Enlightened" menu. This dish is crafted to provide a flavorful and satisfying meal that is also packed with wholesome ingredients. By breaking down the components, diners can better understand what makes this bowl a nutritious and delicious choice.
The Enlightened Ingredients Unpacked
This bowl's foundation is a thoughtful combination of ancient grains and lean protein, layered with fresh, vibrant vegetables and a creamy, tangy finishing touch.
The Grain Base
- Peruvian Quinoa: A complete protein, quinoa provides a nutty flavor and satisfying texture.
- Brown Rice: This whole grain adds substance and fiber to the base, offering a heartier foundation.
The Hearty Protein
- Seasoned Grilled Chicken: Tender, lean white-meat chicken is prepared with a signature seasoning blend and then grilled to perfection.
The Fresh Toppings
- Cucumbers: Diced cucumber provides a crisp, cooling element that contrasts well with the other ingredients.
- Tomatoes: Fresh, diced tomatoes add a touch of sweetness and acidity.
- Red Onions: Sliced red onions give the bowl a mild, sharp bite that enhances the overall flavor profile.
- Feta Cheese: Crumbled feta adds a salty, tangy creaminess that is quintessential to Mediterranean cuisine.
The Light Dressing
- Extra Virgin Olive Oil and Lemon Juice Drizzle: While not explicitly mentioned in all reviews for this specific bowl, similar enlightened dishes at BJ's feature a simple, healthful drizzle of extra virgin olive oil and fresh lemon juice, which is a classic Mediterranean flavor pairing.
Nutritional Context
Based on data from services like Nutritionix, the nutritional content for a large (L) BJ's Enlightened Mediterranean Chicken Bowl is as follows, though it's always best to check BJ's official guide for the most current information:
- Total Fat: 24g (31% DV)
- Saturated Fat: 4g (20% DV)
- Sodium: 1450mg (63% DV)
- Total Carbohydrates: 40g (15% DV)
- Dietary Fiber: 3g (11% DV)
- Protein: 50g This breakdown highlights the bowl's high protein content and moderate carbohydrates, making it a filling and balanced option. The sodium content is high, which is common in restaurant meals, so diners should be mindful of their intake if needed.
Comparison: Enlightened Mediterranean Chicken Bowl vs. Brewhouse Bowl
To illustrate the "Enlightened" difference, here is a comparison with a richer menu option.
| Feature | Enlightened Mediterranean Chicken Bowl | BJ's Brewhouse Bowl |
|---|---|---|
| Primary Protein | Seasoned Grilled Chicken | Tri-Tip steak (or other options) |
| Base Grains | Peruvian Quinoa + Brown Rice | Peruvian Quinoa + Brown Rice |
| Flavor Profile | Light, fresh, and tangy Mediterranean | Hearty, savory, and Mexican-inspired |
| Cheese | Feta cheese | Feta cheese |
| Other Toppings | Cucumbers, tomatoes, red onions | Black beans, corn, succotash, pickled red onions, pico de gallo, guacamole, Greek yogurt crema, cilantro |
| Sauce | Lemon juice and olive oil (probable) | Guacamole, Greek yogurt crema |
How to Recreate the Enlightened Mediterranean Chicken Bowl at Home
Creating a homemade version of the bowl allows for full control over ingredients and nutrition. It's a quick and easy meal prep option.
Ingredients
- 1 lb boneless, skinless chicken breast
- 1 cup quinoa
- 1 cup brown rice
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cup crumbled feta cheese
- For the dressing: Extra virgin olive oil, fresh lemon juice, salt, pepper, and dried oregano
Instructions
- Prepare the Grains: Cook quinoa and brown rice together or separately according to package directions. Set aside to cool slightly.
- Cook the Chicken: Season chicken breast with salt, pepper, and oregano. Grill or pan-fry until cooked through. Let it rest before slicing into strips.
- Assemble the Bowl: Divide the cooked quinoa and brown rice mix among bowls. Top with the sliced grilled chicken, diced cucumber, cherry tomatoes, red onion, and crumbled feta.
- Create the Dressing: Whisk together olive oil, lemon juice, salt, pepper, and oregano. Drizzle generously over the assembled bowls.
- Serve: Enjoy immediately for maximum freshness.
Conclusion
The BJ's Enlightened Mediterranean Chicken Bowl provides a compelling option for those seeking a healthier, balanced meal while dining out. The combination of nutrient-dense quinoa and brown rice with lean chicken, fresh vegetables, and tangy feta creates a dish that is both satisfying and flavorful. Its popularity speaks to a growing demand for lighter fare that doesn't compromise on taste. Understanding its components also makes it easy for home cooks to replicate a similar dish, offering a versatile and healthy meal any night of the week. For the most up-to-date information on nutrition and ingredients, consumers can visit BJ's official website or download their nutritional guides.
