Grilled Chicken and Broccoli Bowl with Creamy Garlic Sauce

Grilled Chicken and Broccoli Bowl with Creamy Garlic Sauce

A deliciously satisfying and protein-packed meal that combines juicy grilled chicken, crisp-tender broccoli, fluffy rice, and a rich creamy garlic sauce — all in one comforting bowl. Perfect for meal prep, lunch, or a healthy dinner!

Ingredients

For the Chicken:

• 2 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp garlic powder
• 1/2 tsp smoked paprika
• Salt and black pepper, to taste

For the Broccoli:

• 2 cups fresh broccoli florets
• 1 tbsp olive oil
• Salt and pepper, to taste
• 1/4 tsp red pepper flakes (optional)

For the Creamy Garlic Sauce:

• 2 tbsp unsalted butter
• 4 garlic cloves, minced
• 1 tbsp all-purpose flour
• 1 cup milk (or half-and-half for richer sauce)
• 1/4 cup grated Parmesan cheese
• Salt and pepper, to taste

For Serving:

• 2 cups cooked white or brown rice (or quinoa)
• Fresh parsley or green onions, chopped (optional garnish)
• Lemon wedges (optional)

Instructions

Step 1: Marinate and Grill the Chicken

1. In a bowl, mix olive oil, lemon juice, garlic powder, paprika, salt, and pepper.
2. Coat the chicken breasts evenly with the marinade and let sit for at least 15–30 minutes.
3. Preheat a grill pan or outdoor grill over medium-high heat.
4. Grill chicken for 5–7 minutes per side or until fully cooked and nicely charred. Let it rest for 5 minutes, then slice.

Step 2: Roast or Steam the Broccoli

• Option 1 (Roasted):
  Toss broccoli florets with olive oil, salt, pepper, and optional red pepper flakes. Spread on a baking sheet and roast at 400°F (200°C) for 15–18 minutes until edges are golden.
• Option 2 (Steamed):
  Steam broccoli over boiling water for 5–6 minutes until tender but still bright green.

Step 3: Make the Creamy Garlic Sauce

1. In a saucepan, melt butter over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
2. Whisk in flour and cook for 1–2 minutes to form a roux.
3. Slowly pour in the milk, whisking continuously to avoid lumps.
4. Simmer until thickened (about 3–5 minutes), then stir in Parmesan cheese, salt, and pepper.
5. Remove from heat and set aside.

Step 4: Assemble the Bowl

1. Start with a base of warm rice in each bowl.
2. Top with grilled chicken slices and roasted or steamed broccoli.
3. Drizzle generously with the creamy garlic sauce.
4. Garnish with chopped parsley or green onions, and add lemon wedges on the side for brightness.

Tips

• Add cherry tomatoes, shredded carrots, or avocado slices for extra nutrients and color.
• You can swap the chicken with grilled tofu for a vegetarian version.
• Double the sauce and store in the fridge—it works great on pasta and veggies too.

Meal Prep Friendly

Let the components cool completely before assembling in airtight containers. Store in the fridge for up to 4 days. Reheat in the microwave and enjoy a homemade healthy meal on busy days!