Grilled Chicken with Garlic Parmesan Sauce & Roasted Broccoli
This Grilled Chicken with Garlic Parmesan Sauce & Roasted Broccoli is a delicious, protein-packed meal that’s full of flavor and perfect for a balanced dinner. Juicy grilled chicken, tender roasted broccoli, and creamy garlic Parmesan sauce come together beautifully over a bed of rice. It’s a great option for meal prep or a quick weeknight meal!
Time Required:
- Prep Time: 15 minutes
- Marinating Time: 15 minutes (optional)
- Cooking Time: 25 minutes
- Total Time: 40–45 minutes
Ingredients:
For the Chicken:
2 boneless, skinless chicken breasts
1 tbsp olive oil
1 tsp garlic powder
1/2 tsp smoked paprika
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp dried oregano
1/2 tsp onion powder
1 tbsp lemon juice
For the Roasted Broccoli:
2 cups broccoli florets
1 tbsp olive oil
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp garlic powder
1/2 tsp red pepper flakes (optional)
For the Garlic Parmesan Sauce:
2 tbsp butter
2 cloves garlic, minced
1 cup heavy cream
1/2 cup grated Parmesan cheese
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp Italian seasoning
1 tbsp fresh parsley (for garnish)
For Serving:
1 1/2 cups cooked rice (white or brown)
Instructions:
Step 1: Prepare the Chicken
In a bowl, mix olive oil, garlic powder, paprika, black pepper, salt, oregano, onion powder, and lemon juice.
Coat the chicken breasts with this seasoning mix and let them marinate for at least 15 minutes (or overnight for more flavor).
Heat a grill pan or outdoor grill over medium-high heat.
Grill the chicken for about 5-6 minutes per side or until the internal temperature reaches 165°F (75°C).
Remove from heat, let it rest for 5 minutes, then slice into strips.
Step 2: Roast the Broccoli
Preheat the oven to 400°F (200°C).
Toss broccoli with olive oil, salt, black pepper, garlic powder, and red pepper flakes.
Spread on a baking sheet and roast for 12-15 minutes, until slightly charred and tender.
Step 3: Make the Garlic Parmesan Sauce
In a pan over medium heat, melt butter and sauté minced garlic for 30 seconds until fragrant.
Pour in heavy cream, stirring continuously.
Add Parmesan cheese, salt, black pepper, and Italian seasoning.
Cook for 3-5 minutes, stirring occasionally, until the sauce thickens.
Step 4: Assemble the Bowl
Place cooked rice in a serving bowl.
Top with roasted broccoli and sliced grilled chicken.
Drizzle with the garlic Parmesan sauce.
Garnish with fresh parsley.
Tips for the Best Flavor & Texture
Marinate for More Flavor: If you have time, marinate the chicken for at least 30 minutes or overnight to enhance its juiciness.
Use a Meat Thermometer: Ensure the chicken reaches an internal temperature of 165°F (75°C) for perfect doneness.
Get a Nice Char: Grill the chicken over medium-high heat for a few minutes to get that beautiful sear.
Make the Sauce Smooth: Stir the Parmesan into the sauce gradually to avoid clumping.
Roast the Broccoli Until Crisp-Tender: For extra crunch, roast at 425°F (220°C) for 15 minutes.
Variations to Try
Protein Swaps:
Swap Chicken for Shrimp – Grill shrimp for 2-3 minutes per side and drizzle with the sauce.
Use Salmon – Bake or pan-sear salmon and top it with the garlic Parmesan sauce.
Go Vegetarian – Replace chicken with grilled tofu, cauliflower steaks, or chickpeas.
Sauce Variations:
Spicy Kick: Add 1 tsp crushed red pepper or a dash of Cajun seasoning to the sauce.
Lighter Version: Use half-and-half instead of heavy cream or swap in Greek yogurt for a tangy twist.
Extra Cheesy: Stir in Mozzarella or Gruyère for a richer, gooier sauce.
Serving Ideas:
Low-Carb Option: Serve with cauliflower rice or zucchini noodles instead of rice.
Add More Veggies: Toss in roasted bell peppers, asparagus, or mushrooms for extra nutrients.
Pasta Version: Serve the chicken and sauce over penne or fettuccine for a creamy pasta dish.
Q&A for Grilled Chicken with Garlic Parmesan Sauce & Roasted Broccoli
❓ Can I make this dish ahead of time?
Yes! You can grill the chicken and roast the broccoli in advance, then store them in the fridge for up to 4 days. Reheat gently and add the sauce just before serving for the best texture.
❓ How do I store and reheat leftovers?
- Storage: Keep in an airtight container in the fridge for 3-4 days.
- Reheating: Warm in a skillet over low heat or microwave for 1-2 minutes, adding a splash of water or milk to loosen the sauce.
❓ Can I make this dish dairy-free?
Yes! Substitute:
- Coconut cream or cashew cream for heavy cream.
- Nutritional yeast for Parmesan.
- Olive oil or plant-based butter for the butter.
❓ What can I serve with this?
- Mashed potatoes for a comforting twist.
- Quinoa for added protein.
- Cauliflower rice for a low-carb version.
Nutrition Information (Per Serving) (Approximate values based on one serving with rice)
- Calories: ~520 kcal
- Protein: ~45g
- Carbs: ~40g
- Fat: ~22g
- Fiber: ~6g
- Sugar: ~4g
(Values may vary depending on portion sizes and ingredient choices.)