Grilled Chicken & Broccoli Bowl with Garlic Parmesan Sauce

Table of Contents

Introduction:

This dish is a flavorful, high-protein meal featuring tender grilled chicken, charred broccoli, and a creamy garlic Parmesan sauce. It’s perfect for a healthy, balanced meal while still feeling indulgent. Serve it over rice, quinoa, or cauliflower rice for a low-carb option.

Prep Time: 10 minutes

Marinating Time (Optional): 15 minutes

Cooking Time: 15 minutes

Total Time: 40 minutes

Ingredients:

For the Chicken & Broccoli:

2 boneless, skinless chicken breasts, cubed

2 cups broccoli florets

1 tbsp olive oil

1 tsp garlic powder

½ tsp paprika

½ tsp black pepper

½ tsp salt

1 tbsp lemon juice

1 tsp dried oregano (optional)

For the Garlic Parmesan Sauce:

2 tbsp butter

2 cloves garlic, minced

1 cup heavy cream (or half & half for a lighter version)

½ cup grated Parmesan cheese

½ tsp black pepper

½ tsp salt

1 tsp Italian seasoning

1 tbsp cream cheese (for extra thickness, optional)

Instructions:

Marinate the Chicken (Optional): Toss the chicken with olive oil, garlic powder, paprika, salt, pepper, and lemon juice. Let it sit for 15 minutes.

Cook the Chicken: Heat a grill pan or skillet over medium-high heat. Cook the chicken for 4-5 minutes per side until golden brown and fully cooked (internal temp 165°F/75°C). Remove and set aside.

Char the Broccoli: In the same pan, add a little olive oil and the broccoli. Sauté for 3-4 minutes until slightly charred but still crunchy.

Make the Garlic Parmesan Sauce: In a saucepan, melt butter over medium heat. Add minced garlic and cook for 30 seconds until fragrant. Stir in heavy cream, Parmesan, salt, black pepper, and Italian seasoning. Let it simmer for 2-3 minutes until thick. Add cream cheese if using.

Assemble the Bowl: Add rice (or quinoa/cauliflower rice) to a bowl, top with the grilled chicken and broccoli, then drizzle with the creamy garlic Parmesan sauce.

Garnish & Serve: Sprinkle fresh parsley and extra Parmesan on top.

Tips for the Best Dish:

Use fresh broccoli for the best texture. Frozen broccoli can be used but may be softer.

For extra char on the chicken, grill it over high heat.

Make it spicy: Add red pepper flakes or cayenne to the sauce.

Make it low-carb: Serve over cauliflower rice or just enjoy it as is.

Nutritional Value (Per Serving – Approximate)

Calories: ~450 kcal

Protein: ~40g

Carbs: ~10-15g (varies with rice choice)

Fats: ~25g

Rich in: Protein, Vitamin C, and Calcium