Here’s a recipe for Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce — a healthy, protein-packed meal that’s big on flavor. This recipe serves about 4 people and includes step-by-step instructions for marinating and grilling the chicken, steaming the broccoli, and making the creamy garlic sauce.
📝 Ingredients:
For the Chicken Marinade:
-
1.5 lbs (about 4 breasts) boneless, skinless chicken breasts
-
2 tbsp olive oil
-
2 tbsp lemon juice (or vinegar)
-
3 cloves garlic, minced
-
1 tsp smoked paprika
-
1 tsp Italian seasoning
-
1/2 tsp salt
-
1/2 tsp black pepper
For the Broccoli:
-
4 cups fresh broccoli florets
-
1 tbsp olive oil (optional)
-
Salt and pepper, to taste
For the Creamy Garlic Sauce:
-
2 tbsp butter
-
4 cloves garlic, minced
-
2 tbsp all-purpose flour
-
1.5 cups milk (whole or 2%)
-
1/4 cup grated Parmesan cheese
-
Salt and pepper, to taste
-
Optional: Pinch of red pepper flakes
For the Bowls:
-
2 cups cooked rice (white, brown, or cauliflower rice)
-
Optional toppings: lemon wedges, red pepper flakes, fresh herbs (parsley or basil)
🔪 Step-by-Step Instructions:
1. Marinate the Chicken
-
In a large bowl or zip-top bag, mix olive oil, lemon juice, garlic, paprika, Italian seasoning, salt, and pepper.
-
Add chicken and coat well. Cover or seal and refrigerate for 30 minutes to 2 hours for best flavor.
2. Cook the Chicken
-
Grill: Heat grill or grill pan to medium-high heat. Grill chicken for 5–7 minutes per side, or until internal temperature reaches 165°F (74°C).
-
Alternative: You can also cook it in a skillet or bake at 400°F (200°C) for about 20–25 minutes.
-
Once done, rest for 5 minutes, then slice.
3. Steam or Sauté the Broccoli
-
Steam: Bring a pot of water to a boil, place broccoli in a steamer basket, and steam for 5–6 minutes until tender-crisp.
-
Sauté (optional): Heat olive oil in a pan, add broccoli, season with salt and pepper, and cook for 5–6 minutes.
4. Make the Creamy Garlic Sauce
-
In a saucepan, melt butter over medium heat.
-
Add minced garlic and sauté until fragrant (about 1 minute).
-
Stir in flour and cook for 1–2 minutes to make a roux.
-
Slowly whisk in milk, avoiding lumps.
-
Cook until thickened (3–5 minutes).
-
Add Parmesan cheese, salt, pepper, and optional red pepper flakes. Stir until smooth.
5. Assemble the Bowls
-
In each bowl, start with a base of rice.
-
Top with sliced grilled chicken and steamed broccoli.
-
Drizzle generously with creamy garlic sauce.
-
Garnish as desired with fresh herbs, a lemon wedge, or chili flakes.
🧊 Meal Prep Tips:
-
Store ingredients separately in airtight containers for up to 4 days.
-
Reheat the sauce gently over low heat with a splash of milk if it thickens.
✅ Nutritional Estimate (per bowl):
(Varies based on rice type and sauce quantity)
-
Calories: ~450–550
-
Protein: ~35g
-
Carbs: ~35g
-
Fat: ~20g