Description
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are a wholesome, protein-packed meal that brings together smoky grilled chicken, crisp-tender broccoli, and a rich garlic cream sauce over a bed of rice or grains. It’s a satisfying blend of fresh, bold, and comforting flavors, perfect for meal prep or a well-balanced dinner.
Ingredients
- Boneless, skinless chicken breasts
- Salt
- Black pepper
- Garlic powder
- Paprika
- Olive oil
- Fresh broccoli florets
- Cooked rice or quinoa for serving
- For the creamy garlic sauce:
- Butter
- Minced garlic
- All-purpose flour
- Milk or half-and-half
- Grated Parmesan cheese
- Salt
- Black pepper
Instructions
- Season the chicken breasts with salt, pepper, garlic powder, and paprika. Drizzle with olive oil and rub the seasoning evenly on all sides.
- Preheat a grill or grill pan over medium-high heat. Cook the chicken for about 6 to 7 minutes per side or until fully cooked and nicely charred. Set aside to rest before slicing.
- Steam or blanch the broccoli until just tender but still vibrant green. Drain and set aside.
- In a small saucepan, melt butter over medium heat. Add minced garlic and sauté until fragrant.
- Whisk in the flour and cook for about a minute to create a roux.
- Gradually whisk in the milk, stirring constantly to avoid lumps. Let the sauce simmer until thickened.
- Stir in Parmesan cheese, season with salt and pepper, and cook until the cheese is fully melted and the sauce is smooth.
- To assemble, spoon rice or quinoa into serving bowls. Top with sliced grilled chicken and broccoli. Drizzle with creamy garlic sauce.
Notes
- For a lighter version, use grilled zucchini, bell peppers, or cauliflower in place of broccoli.
- Swap milk with half-and-half for a richer sauce or use a dairy-free alternative for a lighter option.
- This recipe is great for meal prep. Store the components separately and combine before reheating to maintain texture and flavor.
- If desired, add a splash of lemon juice or red pepper flakes to the sauce for extra brightness and depth.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Brunch
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 8g
- Sodium: 550mg
- Fat: 20g
- Saturated Fat: 8g
- Unsaturated Fat: 10g
- Trans Fat: 0.5g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 90mg