Description
This Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce is a wholesome and flavorful meal that combines juicy grilled chicken, tender steamed broccoli, and a rich, cheesy garlic sauce over a bed of rice or quinoa. Perfect for a healthy weeknight dinner, it packs a protein punch with balanced veggies and a comforting sauce that elevates every bite.
Ingredients
Scale
For the Chicken and Vegetables
- 2 large boneless skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 cups broccoli florets
- 2 cups cooked rice or quinoa
- 2 tablespoons water
For the Creamy Garlic Sauce
- 3 tablespoons butter
- 3 cloves garlic, minced
- 3 tablespoons all-purpose flour
- 2 cups milk
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- Juice of 1/2 lemon
Instructions
- Prepare the Grill and Chicken: Preheat a grill or grill pan over medium-high heat. In a small bowl, mix olive oil, paprika, Italian seasoning, garlic powder, salt, and black pepper. Rub this mixture evenly over both sides of the chicken breasts to season thoroughly.
- Grill the Chicken: Place the chicken breasts on the hot grill. Cook for 6 to 7 minutes on each side, or until the chicken is fully cooked and the internal temperature reaches 165°F (74°C). Remove the chicken from the grill, cover loosely with foil, and let it rest for 5 minutes to retain juices.
- Steam the Broccoli: While the chicken is grilling, bring a pot with 2 tablespoons of water to a simmer. Add broccoli florets, cover, and steam until the broccoli is tender but still crisp, about 4 to 5 minutes. Drain any excess water.
- Make the Creamy Garlic Sauce: In a saucepan over medium heat, melt butter. Add minced garlic and sauté until fragrant, about 1 minute. Whisk in the flour to form a paste and cook for another minute. Slowly pour in the milk while whisking constantly, bringing the sauce to a smooth, thick consistency. Stir in Parmesan cheese, salt, black pepper, red pepper flakes if using, and lemon juice. Mix well and remove from heat.
- Assemble the Bowls: Divide the cooked rice or quinoa equally among four bowls. Slice the rested grilled chicken breasts and arrange them on top of the grains. Add steamed broccoli alongside. Generously drizzle the creamy garlic sauce over the chicken and broccoli.
- Serve Immediately: Serve the bowls warm for a satisfying and balanced meal packed with protein, veggies, and rich flavor.
Notes
- You can substitute brown rice or farro instead of white rice for added fiber and nuttier flavor.
- Roasted carrots, bell peppers, or mushrooms can be added to increase veggie variety.
- The creamy garlic sauce can be prepared in advance and stored in the refrigerator for up to 3 days; simply reheat gently before serving.
- Adjust red pepper flakes quantity or omit for less heat.
- Use quinoa instead of rice for a gluten-free and higher-protein option.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Grilling, Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 510
- Sugar: 6g
- Sodium: 720mg
- Fat: 21g
- Saturated Fat: 9g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 4g
- Protein: 39g
- Cholesterol: 115mg
