Mediterranean Grilled Chicken with Cheddar Cheese and Sauce, Rice & Broccoli
Prep Time: 15 minutes
Cook Time: 30–35 minutes
Total Time: 45–50 minutes
This Mediterranean-inspired meal features tender, flavorful grilled chicken served with fluffy rice, steamed broccoli, and a rich, cheesy sauce. The chicken is seasoned simply with garlic and paprika, letting its natural flavor shine, while the creamy cheddar-mozzarella sauce adds indulgence. This balanced dish combines protein, vegetables, and grains for a wholesome, comforting, and family-friendly dinner that’s easy to prepare and visually appealing.
Ingredients
For the Chicken:
4 chicken breasts (about 600 g)
2 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
Salt & black pepper, to taste
For the Rice:
250 g basmati or jasmine rice
500 ml water
Pinch of salt
For the Broccoli:
300 g broccoli florets
Pinch of salt
For the Cheese Sauce:
2 tbsp butter
2 tbsp flour
400 ml milk
150 g cheddar cheese, grated
50 g mozzarella cheese
Salt & pepper, to taste
Fresh thyme or parsley, for garnish
Instructions
Cook the Rice:
Rinse the rice under cold water until water runs clear. In a medium saucepan, bring 500 ml water and a pinch of salt to a boil. Add rice, reduce heat to low, cover, and simmer for 12–15 minutes until rice is tender and water is absorbed. Fluff with a fork and keep warm.
Prepare the Chicken:
Rub chicken breasts with olive oil, garlic powder, paprika, salt, and pepper. Preheat a grill pan or skillet over medium-high heat. Grill chicken for 5–7 minutes per side, or until fully cooked (internal temperature 165°F / 74°C). Remove from heat and let rest for 5 minutes.
Steam the Broccoli:
Steam broccoli florets in a steamer basket over boiling water for 4–5 minutes until tender-crisp. Season lightly with salt.
Make the Cheese Sauce:
In a small saucepan, melt butter over medium heat. Stir in flour and cook for 1–2 minutes to form a roux. Gradually whisk in milk until smooth. Simmer for 3–4 minutes until slightly thickened. Remove from heat and stir in cheddar and mozzarella until melted. Season with salt and pepper to taste.
Assemble the Dish:
Plate a portion of rice, top with grilled chicken, and pour cheese sauce over the chicken. Serve steamed broccoli on the side. Garnish with fresh thyme or parsley.
Tips
Even Cooking for Chicken:
Pound chicken breasts to an even thickness for quicker and more uniform cooking.
Rest the Chicken:
Let the chicken rest for 5 minutes after grilling to retain juices and keep it tender.
Cheese Sauce Smoothness:
Whisk continuously when adding milk to the roux to prevent lumps and ensure a creamy sauce.
Rice Fluffiness:
Rinse the rice before cooking to remove excess starch, which helps prevent it from becoming sticky.
Broccoli Texture:
Steam broccoli until just tender-crisp to maintain bright color and nutrients. Avoid overcooking.
Make Ahead:
Cheese sauce can be made in advance and gently reheated. Keep the chicken warm in foil until serving.
Variations
Different Cheeses:
Substitute gouda, fontina, or Monterey Jack for cheddar for a different flavor profile.
Add Herbs:
Mix fresh thyme, oregano, or rosemary into the cheese sauce or sprinkle on the chicken for extra Mediterranean aroma.
Vegetable Mix:
Include roasted carrots, bell peppers, or zucchini along with the broccoli for a colorful plate.
Spicy Twist:
Add a pinch of smoked paprika, cayenne, or chili flakes to the cheese sauce or chicken seasoning for subtle heat.
Grain Alternatives:
Use quinoa, couscous, or brown rice instead of white rice for a different texture and higher fiber.
Oven Option for Chicken:
Bake chicken at 400°F (200°C) for 20–25 minutes instead of grilling if preferred.
Q&A
Q: Can I prepare this dish ahead of time?
A: Yes. You can cook the rice and cheese sauce in advance. Grill the chicken and steam the broccoli shortly before serving for best freshness and texture.
Q: Can I use chicken thighs instead of breasts?
A: Yes. Thighs are juicier and more flavorful but may require slightly longer cooking time. Ensure the internal temperature reaches 165°F (74°C).
Q: Can I make the cheese sauce lighter?
A: Substitute half of the milk with low-fat milk or use a combination of milk and Greek yogurt for a lighter sauce while maintaining creaminess.
Q: Can I make this gluten-free?
A: Yes. The recipe is naturally gluten-free if using plain flour alternatives like rice flour or cornstarch for the roux.
Q: Can I add other vegetables?
A: Yes. Roasted or steamed vegetables such as carrots, zucchini, or bell peppers pair well with this dish.
Nutrition
(per serving, assuming 4 servings)
Calories: ~520 kcal
Protein: 38 g
Carbohydrates: 45 g
Fat: 22 g
Saturated Fat: 10 g
Cholesterol: 120 mg
Sodium: 570 mg
Fiber: 4 g
Sugar: 5 g
Note: Values may vary depending on chicken size, type of milk and cheese, and additional garnishes.
Conclusion
This Mediterranean Grilled Chicken with Cheddar Cheese and Sauce, Rice & Broccoli is a balanced and comforting meal, combining tender, well-seasoned chicken, fluffy rice, and vibrant broccoli with a rich, creamy cheese sauce. It is versatile, easy to prepare, and can be adapted for lighter or gluten-free versions. The combination of protein, vegetables, and grains makes it a wholesome and satisfying dish suitable for family dinners, meal prep, or casual entertaining.