Here’s a complete detailed recipe for your delicious and healthy Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce — a high-protein, flavor-packed meal that’s perfect for lunch or dinner.
🥗 Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
Overview
This recipe blends the smoky flavor of grilled chicken, the freshness of broccoli, and the rich creaminess of garlic yogurt sauce. It’s wholesome, balanced, and packed with nutrients — a satisfying bowl that delivers protein, fiber, and healthy fats. Ideal for fitness lovers, busy professionals, or anyone craving a nutritious and comforting meal.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 2
Ingredients
For the Chicken & Broccoli:
- 2 boneless, skinless chicken breasts
- 2 cups (200g) broccoli florets
- 2 tablespoons olive oil
- Salt and freshly ground black pepper, to taste
- ½ teaspoon garlic powder
- ¼ teaspoon paprika (for color and light smokiness)
For the Creamy Garlic Sauce:
- ½ cup (120ml) Greek yogurt
- 2 garlic cloves, finely minced or grated
- 1 tablespoon lemon juice (freshly squeezed)
- 1 tablespoon chopped fresh parsley
- ¼ teaspoon paprika (optional, for garnish and subtle spice)
- Salt and pepper to taste
For Serving:
- 1½ cups cooked rice or quinoa (white, brown, or basmati rice works well)
Instructions
Step 1: Marinate the Chicken
- Start by patting the chicken breasts dry with a paper towel. This helps them sear beautifully when grilled.
- Place the chicken in a bowl or resealable bag.
- Drizzle with 1 tablespoon olive oil, sprinkle with salt, black pepper, garlic powder, and paprika.
- Rub the seasoning evenly over the chicken. Let it marinate for at least 15–30 minutes at room temperature, or refrigerate for up to 2 hours if prepping ahead.
Step 2: Prepare the Broccoli
- Wash the broccoli florets and drain them well.
- In a bowl, toss the florets with 1 tablespoon olive oil, a pinch of salt, and pepper.
- For added flavor, you can sprinkle a touch of garlic powder or paprika.
- Set aside while you preheat your grill or pan.
Step 3: Grill the Chicken
Option 1: Outdoor Grill
- Preheat your grill to medium-high heat.
- Lightly oil the grill grates to prevent sticking.
- Grill the chicken for 5–7 minutes per side, depending on thickness, until golden and cooked through (internal temperature should reach 165°F / 74°C).
Option 2: Grill Pan or Skillet
- Heat a non-stick grill pan or skillet over medium heat.
- Add a drizzle of olive oil, then place the chicken breasts on the pan.
- Cook for 6–7 minutes per side, turning once, until nicely seared and juicy inside.
Once done, transfer to a plate, cover lightly with foil, and let rest for 5 minutes to allow the juices to redistribute.
Step 4: Cook the Broccoli
You can cook the broccoli while the chicken rests:
- Grilled version: Place broccoli on the grill for 3–4 minutes until tender and slightly charred.
- Pan version: Sauté in a skillet with a splash of water for 3–5 minutes, until crisp-tender and bright green.
- Steamed version: Steam broccoli for 4–5 minutes, then toss with a drizzle of olive oil and a pinch of salt.
Step 5: Make the Creamy Garlic Sauce
- In a small bowl, combine the Greek yogurt, minced garlic, lemon juice, chopped parsley, paprika, salt, and pepper.
- Stir until smooth and creamy.
- Taste and adjust seasoning — add more lemon juice for tang, or more garlic for bold flavor.
- Refrigerate for 10 minutes while assembling your bowls (optional, but it helps the flavors blend beautifully).
Step 6: Assemble the Bowls
- In two serving bowls, add a generous scoop of cooked rice or quinoa as the base.
- Slice the grilled chicken into strips and arrange them neatly over the grains.
- Add the cooked broccoli alongside.
- Drizzle or dollop the creamy garlic sauce generously over the chicken and vegetables.
- Garnish with extra parsley, paprika, or even a few chili flakes for a pop of color and spice.
Serving Suggestions
- Serve warm, with lemon wedges on the side for extra zest.
- Pair it with a light cucumber salad or roasted sweet potatoes for a more filling meal.
- This dish also tastes amazing cold, making it perfect for meal prep — just store in airtight containers for up to 3 days.
Nutritional Benefits
- Protein Power: Chicken and Greek yogurt provide lean, high-quality protein for muscle health.
- Vitamin Boost: Broccoli adds fiber, Vitamin C, and antioxidants.
- Healthy Fats: Olive oil and yogurt contribute heart-healthy fats.
- Low-Calorie Meal: Despite being creamy and satisfying, the sauce is low-fat and nutrient-rich.
Conclusion
The Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce strike the perfect balance between taste and nutrition. Each bite brings smoky, juicy chicken, crisp-tender broccoli, and the tangy richness of the yogurt-garlic sauce — all tied together over fluffy rice or quinoa. It’s simple, wholesome, and utterly delicious — a complete meal in a single bowl that you’ll want to make again and again. 🥢🍗
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