Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce Recipe

Grilled chicken and broccoli bowls are a healthy and versatile meal that can be prepared quickly, making them a perfect choice for busy weeknights or meal prep. Paired with a creamy garlic sauce, this dish is loaded with flavor, offering a balanced combination of protein, vegetables, and a rich, creamy sauce to elevate the dish.

Step-by-Step Instructions

1. Marinate the Chicken:

Marinating the chicken is an essential step to infuse the meat with flavor and tenderness. The marinade also helps the chicken become juicy when grilled. Here’s how to do it:

1. Combine the marinade ingredients: In a medium-sized bowl, whisk together the olive oil, lemon juice, minced garlic, paprika, onion powder, dried oregano, salt, pepper, and red pepper flakes (if using). The lemon juice will help tenderize the chicken, while the olive oil will add moisture and flavor.

2. Prepare the chicken breasts: Use a meat mallet or rolling pin to lightly pound the chicken breasts to an even thickness. This ensures that they cook uniformly. You can also butterfly the chicken breasts to create thinner, faster-cooking pieces.

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3. Marinate the chicken: Place the chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over the chicken. Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably 2 hours, to let the flavors soak in. If you’re pressed for time, even a 15-minute marination will still make a difference.

2. Prepare the Broccoli:

Broccoli adds a nutritious and deliciously crunchy element to this bowl, and it pairs beautifully with the creamy garlic sauce. Here’s how to prepare it:

1. Cut the broccoli into florets: Wash the broccoli thoroughly and cut it into florets. If you prefer, you can also slice the broccoli into smaller, bite-sized pieces.

2. Blanch or steam the broccoli: You have two options for cooking the broccoli:

   • Blanching: Bring a pot of salted water to a boil. Add the broccoli florets and cook for about 2-3 minutes, until they are bright green and slightly tender. Remove the broccoli from the boiling water and immediately plunge it into a bowl of ice water to stop the cooking process.

   • Steaming: Steam the broccoli in a steamer basket over simmering water for about 4-5 minutes, or until it reaches the desired level of tenderness.

3. Season the broccoli: Drizzle the cooked broccoli with olive oil, then season with salt and pepper to taste. Toss the broccoli to ensure it’s evenly coated.

3. Grill the Chicken:

Now it’s time to cook the chicken. The grilling process will impart a smoky, charred flavor to the chicken, which pairs wonderfully with the creamy sauce and vegetables.

1. Preheat the grill: Heat your grill or grill pan over medium-high heat. If you’re using an outdoor grill, ensure the grates are oiled to prevent the chicken from sticking.

2. Grill the chicken: Place the marinated chicken breasts on the grill. Cook for about 6-8 minutes per side, depending on the thickness of the chicken, or until the internal temperature reaches 165°F (75°C). You can use a meat thermometer to check for doneness. Once cooked, remove the chicken from the grill and let it rest for 5 minutes before slicing.

4. Prepare the Creamy Garlic Sauce:

The creamy garlic sauce will be the star of this dish, bringing richness and depth of flavor to every bite.

1. Melt the butter: In a large skillet, melt the butter over medium heat. Once the butter is melted, add the minced garlic and cook for about 1-2 minutes, stirring constantly, until the garlic becomes fragrant but not browned.

2. Make the roux: Add the flour to the garlic and butter mixture, whisking continuously to form a paste. This step helps to thicken the sauce. Cook for 1-2 minutes to remove the raw flour taste.

3. Add the liquids: Slowly pour in the chicken broth while whisking to avoid lumps. Then, add the heavy cream and continue to whisk until the sauce becomes smooth and begins to thicken. If the sauce is too thick, you can add more chicken broth or a splash of milk to reach your desired consistency.

4. Season the sauce: Stir in the lemon juice, and season the sauce with salt and pepper to taste. For an extra creamy touch, you can add a handful of grated Parmesan cheese at this stage, which will also give the sauce a slightly nutty flavor.

5. Simmer the sauce: Let the sauce simmer for 3-4 minutes, stirring occasionally, until it thickens to your liking. Once done, remove the sauce from the heat.

5. Assemble the Bowls:

Now that the components are ready, it’s time to assemble the grilled chicken and broccoli bowls.

1. Slice the chicken: After the chicken has rested, slice it into thin strips against the grain to ensure it’s tender and juicy.

2. Layer the ingredients: In individual bowls, start by placing a generous serving of broccoli as the base. Then, layer the grilled chicken slices on top.

3. Drizzle the creamy garlic sauce: Pour a generous amount of the creamy garlic sauce over the chicken and broccoli. You can also serve the sauce on the side if you prefer.

4. Garnish: If desired, sprinkle freshly chopped parsley or cilantro over the top for a fresh, herbal note. You can also add a squeeze of lemon juice for extra brightness.

5. Optional toppings: For a heartier meal, add some cooked quinoa or rice to the bottom of the bowl. Sliced avocado, sesame seeds, or a sprinkle of red pepper flakes can also make excellent toppings.

Variations

While this recipe is delicious as-is, here are a few ways you can customize it to suit your tastes or dietary preferences:

• Grilled Vegetables: Instead of just broccoli, try adding other grilled vegetables, such as zucchini, bell peppers, or asparagus, for more color and variety.

• Lean Protein Options: If you prefer turkey or even tofu, these can be grilled in place of chicken.

• Low-Carb Option: Serve this dish without rice or quinoa if you’re following a low-carb or keto diet.

• Vegan Option: Use a plant-based cream (like coconut cream) and a vegan butter substitute for the creamy garlic sauce, and swap out the chicken for grilled tempeh or chickpeas.

Conclusion

Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce is a fantastic dish that brings together simple ingredients in a flavorful, satisfying way. The grilled chicken offers lean protein, the broccoli adds essential vitamins and fiber, and the creamy garlic sauce ties everything together with a rich, indulgent touch. Whether you’re looking for a quick weeknight dinner or a meal prep idea, this recipe is both easy to make and incredibly delicious.

Yield: 4

Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce Recipe

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Grilled chicken and broccoli bowls are a healthy and versatile meal that can be prepared quickly, making them a perfect choice for busy weeknights or meal prep. Paired with a creamy garlic sauce, this dish is loaded with flavor, offering a balanced combination of protein, vegetables, and a rich, creamy sauce to elevate the dish.

Prep Time 10 minutes

Cook Time 20 minutes

Marinating Time 10 minutes

Total Time 40 minutes

Ingredients

• For the Grilled Chicken:
• 4 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon lemon juice (optional)
• For the Broccoli:
• 4 cups fresh broccoli florets
• 1 tablespoon olive oil
• Salt and pepper to taste
• For the Creamy Garlic Sauce:
• 1/2 cup sour cream or Greek yogurt
• 2 tablespoons mayonnaise
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 tablespoon Dijon mustard (optional)
• Salt and pepper to taste

Instructions

1. Marinate the Chicken (optional but recommended):

• In a small bowl, combine olive oil, garlic powder, onion powder, paprika, salt, pepper, and lemon juice.
  
• Coat the chicken breasts with the marinade, cover, and refrigerate for at least 30 minutes (or up to 2 hours for more flavor).
  

2. Grill the Chicken:

• Preheat the grill to medium-high heat.
  
• Grill the chicken breasts for about 6-7 minutes per side or until they reach an internal temperature of 165°F (75°C).
  
• Once cooked, let the chicken rest for 5 minutes before slicing it thinly.
  

3. Cook the Broccoli:

• While the chicken is grilling, steam or roast the broccoli.
  
  
• To steam: Place broccoli florets in a steamer basket over boiling water and steam for about 4-5 minutes until tender-crisp.
  
• To roast: Toss broccoli florets with olive oil, salt, and pepper. Roast at 400°F (200°C) for about 15 minutes or until tender and slightly crispy.
  

4. Make the Creamy Garlic Sauce:

• In a bowl, whisk together sour cream (or Greek yogurt), mayonnaise, minced garlic, lemon juice, Dijon mustard, salt, and pepper.
  
• Adjust seasonings to taste, adding more garlic or lemon juice if desired for extra flavor.
  

5. Assemble the Bowls:

• Divide the cooked broccoli and sliced grilled chicken into 4 bowls.
  
• Drizzle the creamy garlic sauce generously over the chicken and broccoli.
  
• Garnish with optional toppings like fresh herbs, parmesan cheese, or a squeeze of lemon.

Notes

Protein Swap: You can substitute chicken with other proteins like turkey breast, grilled shrimp, or even a plant-based protein (tofu or tempeh).

Vegetables: Feel free to swap broccoli with other veggies such as roasted cauliflower, green beans, or asparagus.

Make-Ahead Tip: Marinate the chicken and prepare the creamy garlic sauce ahead of time for a quicker meal.