Grilled Chicken and Broccoli Bowl with Creamy Garlic Sauce
This nutrient-dense, high-protein bowl of grilled chicken and broccoli is ideal for a well-balanced lunch or dinner. Serve the marinated chicken over rice or quinoa with roasted or steamed broccoli and a thick, creamy garlic sauce on the side. It’s tasty, filling, and simple to prepare!
Ingredients
(Serves 4)
For the Chicken:
2 boneless, skinless chicken breasts (or 4 chicken thighs)
1 tbsp olive oil
1 tbsp lemon juice
1 tsp garlic powder
1 tsp paprika
½ tsp salt
½ tsp black pepper
½ tsp dried oregano (optional)
For the Broccoli Bowl:
4 cups broccoli florets
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper
2 cups cooked brown rice, white rice, or quinoa
¼ cup chopped green onions (for garnish)
1 tbsp sesame seeds or toasted almonds (optional)
For the Creamy Garlic Sauce:
½ cup Greek yogurt or mayonnaise
2 tbsp olive oil or melted butter
2 tbsp lemon juice
2 garlic cloves, minced
½ tsp salt
¼ tsp black pepper
1 tbsp water or milk (to thin, if needed)
Instructions
1. Marinate and Grill the Chicken:
In a bowl, mix olive oil, lemon juice, garlic powder, paprika, salt, pepper, and oregano.
Coat the chicken in the marinade and let sit for at least 15 minutes (or up to 2 hours).Preheat a grill or grill pan to medium heat.Grill chicken for 6-7 minutes per side until cooked through (internal temp 165°F).Let rest for 5 minutes, then slice.
2. Cook the Broccoli:
Roasting Option: Preheat oven to 400°F, toss broccoli with olive oil, salt, and pepper, then roast for 15 minutes.
Steaming Option: Steam broccoli for 5 minutes until bright green and tender.
3. Make the Creamy Garlic Sauce:
In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, minced garlic, salt, and pepper.
Add water or milk to reach desired consistency.
4. Assemble the Bowl:
Divide cooked rice or quinoa among 4 bowls.Top with grilled chicken and broccoli.Drizzle with creamy garlic sauce.Garnish with green onions and sesame seeds (if using).
Nutritional Information
(Per Serving, Approximate)
Calories: 450
Protein: 42g
Carbohydrates: 40g
Fats: 14g
Fiber: 6g
Sodium: 600mg
Notes & Tips:
Make it Dairy-Free: Use dairy-free yogurt or tahini instead of Greek yogurt.
Add More Flavor: Drizzle with a bit of sriracha or add red pepper flakes for heat.
Swap the Base: Try cauliflower rice for a lower-carb option.
Meal Prep Friendly: Store components separately and assemble before eating.
Cook Time:
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
This grilled chicken and broccoli bowl is an easy, delicious, and nutritious meal.