Description
Sizzling Grilled Chicken & Broccoli Bowls deliver a mouthwatering fusion of tender chicken and crisp broccoli, drizzled with velvety garlic sauce. Packed with protein and bold flavors, this dish promises a satisfying meal you’ll crave again and again.
Ingredients
Scale
Protein:
- 2 boneless, skinless chicken breasts (or thighs)
- 2 tablespoons (30 milliliters) olive oil
- 1 tablespoon (15 milliliters) lemon juice
- 2 cloves garlic (minced)
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon Italian seasoning
Vegetables:
- 3 cups broccoli florets
- 1 tablespoon (15 milliliters) olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Sauce and Garnish:
- 1/2 cup Greek yogurt (or sour cream)
- 1 clove garlic (minced)
- 1 tablespoon (15 milliliters) lemon juice
- 2 tablespoons grated parmesan cheese
- 12 tablespoons (180 milliliters) water or milk
- 2 cups cooked rice or quinoa
- Fresh parsley (for garnish)
- Extra parmesan (optional)
Instructions
- Infuse the chicken with a zesty marinade by combining aromatic olive oil, bright lemon juice, pungent minced garlic, warm paprika, seasoning salts, cracked pepper, and fragrant Italian herbs in a mixing vessel.
- Thoroughly massage the marinade into the chicken, ensuring complete coverage, and allow the flavors to penetrate for a minimum of 15 minutes, or ideally up to 2 hours for maximum taste absorption.
- Heat a grill or grill pan to medium-high temperature, creating ideal searing conditions for the marinated chicken.
- Position the chicken on the hot surface, cooking each side for 4-5 minutes until a perfect golden-brown char develops and internal temperature reaches 165°F, ensuring complete doneness.
- Remove chicken from heat and let it rest briefly, allowing juices to redistribute and maintain optimal moisture.
- Prepare the broccoli by coating with a light drizzle of olive oil, then season with a sprinkle of salt and freshly ground pepper.
- Grill the broccoli, rotating periodically, until edges become beautifully caramelized and crisp, approximately 4-5 minutes. Alternatively, roast in a preheated 400°F oven for 10-12 minutes for similar results.
- Craft the creamy garlic sauce by whisking together tangy Greek yogurt, intensely flavored minced garlic, zesty lemon juice, nutty parmesan, and a splash of water or milk to achieve desired consistency.
- Construct the final dish by layering a base of fluffy rice or quinoa in serving bowls.
- Artfully arrange sliced grilled chicken and charred broccoli atop the grain base.
- Finale the bowl with a generous drizzle of the creamy garlic sauce and a sprinkle of fresh, vibrant parsley for a touch of color and additional flavor.
Notes
- Marinate chicken longer for deeper flavor absorption, ideally between 30 minutes to 2 hours for maximum taste impact.
- Use a meat thermometer to ensure chicken reaches exactly 165°F, preventing dryness while guaranteeing food safety.
- Substitute Greek yogurt with dairy-free alternatives like cashew cream for vegan or lactose-intolerant dietary needs.
- Experiment with different protein options like tofu, tempeh, or shrimp to create versatile meal variations that suit individual preferences.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 400
- Sugar: 3 g
- Sodium: 500 mg
- Fat: 20 g
- Saturated Fat: 4 g
- Unsaturated Fat: 16 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 4 g
- Protein: 28 g
- Cholesterol: 60 mg